Leg extension machine
Leg extension machine
The leg extension machine is an easy to use machine that will help build and tone the muscles of the upper thighs. The leg extension machine is safe and user friendly, and can be used safely with out the need for a spotter.
The leg extension machine provides a way to isolate the quadriceps muscles of the thigh, and work these exclusively. This machine is a great isolation muscle exerciser, and is very beneficial when used in conjunction with other compound muscle exercises for the lower body, like the squat.
The leg extension machine forces a safe and correct range of motion and form, and is an asset to any gym environment.
Muscles worked by the leg extension machine
The primary muscle worked by the leg extension is the quadriceps, which are the muscles that run along the top part of the thighs. This machine works well, as it isolates the strain onto the quadriceps muscles exclusively. The abdominals act as a stabilizer muscle during this exercise, and will also benefit from the leg extension machine.
Appearance and dimensions of the leg extension machine
The leg extension machine is comprised of heavy gauge white steel tubing and frame, and a thick black padded seat and back support. The weight plates are located to the right side of the seated user, and the quantity of weight is adjustable by a movable pinioning system. The weights are moved via a smooth action pulley system; and all pulley cables are removed from view within the machine. The weights are lifted via a padded leg bar that is lifted with the upper side of the shin, in an upwards arcing motion.
The dimensions of the machine are, 100 cm x 110 cm x 185 cm, and the weight of the unit is 70kg.
How to use the leg extension machine
To use the leg extension machine, first ensure that the lifting bar is adjusted to the correct height. You want the bar to be located at the level of your mid to low frontal shins as you sit in the seat. When the lifting bar is correctly adjusted, select the desired weight for the exercise, and place the adjustable pin into the correct weight slot.
Sit down comfortably, with your back pressed firmly against the back of the chair, and hook your upper shins under the lifting bar. Grasp the side handles firmly, and tighten your abdominal muscles as you extend you leg upwards until it is almost parallel to you upper leg. Do not lock your leg at the top, but hold the position at the top of the range of motion for a count of two, before smoothly lowering the weight down again.
You should always inhale as you lower the weight and exhale as you raise the weight. Good breathing techniques are very important for correct and most beneficial weight training.
Make sure that you do not move your upper body at all as you perform this exercise. Moving your upper body will reduce the strain on the quadriceps muscles, and thereby reduce the beneficial effect of the exercise. Tightening your abdominal muscles is a good way to keep your back straight and rigid, and keep your upper body still, as you perform the muscle movement. Try as well to keep your feet relaxed, and pointed loosely pointed forward, as this will focus the most strain on the desired muscle area.
Incorrect form can lead to injury
The leg extension machine is a very safe machine, and does not require a spotter, even when using heavy weights.
You should always ensure that you are thoroughly warmed up prior to beginning a set of leg extensions. If your muscles are “cold” you could strain, or even tear the quadriceps muscle.
This exercise will put some strain on the knee, and is not advised for people with weak or injured knees. If you experience knee pain while performing the exercise, you should not continue.
Variable technique while using the leg extension machine
The leg extension machine is a one exercise quadriceps focused high performer. The machine is designed only for leg extensions, and it does this very well. You can vary your routine primarily by altering the number of repetitions performed, and the amount of weight lifted.
As a general rule, if you are seeking maximum strength and size, more weight and fewer repetitions should be performed (4-8) and if you are seeking to gain endurance and muscle tone, you should strive to perform more repetitions, using a lesser weight (10-15 reps). Normally, three sets of repetitions are recommended for optimal results.
You can also increase the cardio benefit of the workout by combining a pushing type of exercise such as the leg extension, with a pulling leg extension, such as the laying leg curl. Doing these two exercises in alternating sets, quickly, will raise your heart beat and make your anaerobic workout an aerobic workout as well.
The leg extension machine is a great machine, providing a platform for an exercise that really isolates and develops the quadriceps muscles. Any weight trainer will be seeking to build their thigh muscles, and this machine is always a popular station at any gym.
The safety features of the machine allow trainers to workout to failure, and with heavy weights, without ever needing a spotter; and the machine is heavy and strong enough to last a lifetime.
This machine is user friendly enough for novice users, and will be appreciated by all gym users, from beginner to very experienced trainers. Every comprehensive gym requires a quality leg extension machine.