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Leg extensions, also known as the seated leg curl, works out the quadriceps muscles in front of the legs. A leg extension machine is used to perform this exercise, which also involves raising a padded bar but in a sitting position. Movement comes from the knees. The weight of the bar can be adjusted for each user. Start raising low weight first until you find which one allows you to make just about eight to 12 repetitions in each set. If done correctly, leg extensions can result in strong, well-toned thighs.
Depending on the manufacturer, the features of leg extension machines may slightly differ. Basically, the leg machine consists of a padded seat, the padded bar, handles, and a kind of weight rack. There are leg extension machines that allow the athlete to use pulleys in changing the weight. Some have extension mechanisms that can be loaded directly with weight plates. The leg extension machine may also be a part of a combination exercise machine where you can also do leg curls. In such cases, no back support is provided.
Some leg extension machines allow both legs to receive workouts at once. There are others that are built for exercising one leg at a time. The construction of the leg extension machine needs to be of high quality so you are sure of its stability. The bar must be stay steady at all times. The joint connecting the padded bar to the seat must be checked regularly because it might come loose and cause the padded bar to wobble.
How to Do Leg Extensions
The starting position for the seated leg curl is with the legs extended and the knees slightly bent. The feet are positioned backwards past the 90-degree angle and rested behind the padded bar. The bar or rolling pad should rest just above the ankles, in the curve of the leg between the shin and the foot. Grasp the handles located on both sides of the seat for stability.
Begin the exercise by straightening the lower legs to bring them into a straight position. Hold for a second then return to starting position. The resistance provided by the bar strains the quadriceps in this movement. Maintain a steady rate of motion so that power comes from the legs and the knees throughout the whole exercise. Lessen the amount of weight if you need some momentum.
Do not straighten the legs completely while doing repetitions using a seated leg curl machine. It is also crucial that you only use a reasonable amount of weight, which can be increased as you continue with the program. You must be able to control the weight in such a way that you can still keep your knees slightly bent when you straighten your legs.
Debates
Fitness circles have been having discussions on the possible dangers of leg extensions. Known as an "open kinetic chain" exercise, leg extension exercises are similar with squats except that with leg extensions, the feet are free to move. Some fitness experts claim this to be risky, saying that open kinetic exercises can do damage to the knees. In any case, you may include the leg extension machine as part of your program as long as you observe proper form, carry just the right amount of weight, and do the leg extensions in moderation.