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Leg extensions on the leg extension machine
The leg extension machine is found in almost every fitness studio. Many athletes incorporate leg extension exercises on this machine into their leg training for a balanced musculature. The execution of the exercise is straightforward, making it particularly suitable for beginners in the fitness industry. However, there is often confusion about the fact that leg extensions on the leg extension machine target the quadriceps, aligning with the nomenclature of the training device and muscle. In this isolation exercise, the main focus is on the quadriceps (Musculus quadriceps). Due to the potential for knee injuries with incorrect execution, careful performance is essential.
Simultaneously, the leg extension machine is repurposed for exercises like hip thrusts on the leg extension machine or donkey kicks on the apparatus. A similar fitness exercise is leg curls on the machine, although the target muscles vary.
The muscles engaged in leg extensions on the machine are exclusively the quadriceps (Musculus quadriceps femoris), as it is an isolation exercise.
The execution of leg extensions on the machine can be done either bilaterally or unilaterally. In the following section, you will find all relevant information regarding body position and execution for both variations.
Body position
Start by sitting on the seat cushion of the leg extension machine, ensuring that your back is pressed against the pad without arching. Your back should remain straight throughout the entire execution. Adjust the machine's pivot points to the height of your knee joint and position your legs or leg (depending on the variant) under the foot pads. The foot pads should be approximately at the height of your lower shin. Additionally, hold onto the machine's handles for more stability during leg training.
Movement execution
Depending on the training mode, you can either completely release the weight after each repetition or maintain tension. The bilateral variant requires both legs to be positioned under the designated pad. Flex the shins upward while exhaling, extending the movement until the legs are approximately parallel to the ground. However, the legs should not be fully extended to protect the knee joint. Lower the leg again while inhaling deeply. Depending on the training mode, you can release the weight or maintain tension on the leg.
In the unilateral variant of leg extensions on the machine, position only one leg under the pad. The execution remains entirely identical to the bilateral variant.
Stressed muscles and common mistakes
Despite the apparent simplicity of performing seated leg extensions on the machine, athletes must keep certain aspects in mind. You will find an overview of the most common mistakes and tips on how to avoid them in the following section.
✅ Incorrect seating position: It is crucial that the pivot points are precisely positioned at the height of your knees when choosing the sitting position. Adjust the seat cushion carefully to prevent potential knee injuries.
✅ Swinging from the body: It is advisable to train with moderate weights to execute the movement precisely. Excessive weights encourage the use of momentum from the rest of the body. However, the force should exclusively come from your legs.
✅ Incorrect foot position: The cushion should press against your lower shins. Ensure that the position does not shift, and refrain from exerting force with the tops of your feet.
Alternatives and similar exercises to machine leg extensions
For those who don't prefer the leg press, there are other fitness exercises that can challenge the quadriceps and leg muscles. An overview of various alternatives to the leg press can be found below.
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