Leg Extension Exercise
Description
This leg extension exercise has been shown to be risky for the ACL ligament within the knee, particularly if you have any sort of existing complications. In most cases, performing closed-chain compound movements such as leg presses are a better choice for knee safety. However, the leg extension exercise does serve a purpose if you’re trying to sculpt definition within the quadriceps. Due to the variation possibilities, leg extensions are for isolating and putting the finishing touches on the selected muscle within the quadriceps. Depending on what phase of training you’re in, the leg extension exercise may also be a good choice to perform immediately before a compound movement to complete a pre-exhaustion set.
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Execution
- Sit comfortably on the machine with knees positioned slightly off the edge of the seat. The front of your ankles should be positioned under the padding.
- Exhale and fully extend the knees. Hold the full extension for a brief moment to allow for an optimal contraction within the quadriceps.
- Inhale and lower the weight back down at a controlled speed. Do not allow the weight stack to touch.
- Repeat until the desired number of repetitions are completed.
Variations
Pointing the toes towards each other will draw more recruitment from the outer aspect of the thigh (vastus lateralis). Note that this variation places additional stress on the knee joint and increases the risk of injury. Use with caution or don’t use at all!
Pointing the toes outwards and heels towards each other will draw more recruitment from the inner aspect of the thigh (vastus medialis). This method also places additional stress on the knee joint. Again, use with caution or don’t use at all!
Moving the upper body further back into the seat and leaning back will stretch and draw more recruitment from the rectus femoris muscle.