The leg extension machine works the top of the thigh--the quadriceps muscles. You sit in the machine with your back supported by a back rest. The weight sits on your ankles and you extend your legs to lift the weight. Several versions of a leg extension will work the quadriceps in different ways.
Basic Leg Extension Exercise
The most common leg extension exercise involves working both legs together. Sit in the machine. Align the ankle pad over your ankles. Your knees are at a 90 degree bend with your lower leg hanging straight down. Grasp the handles, which are usually located next to your thighs. Lift the weight by straightening your legs together. Do not lock out your knees at the top of the movement. Hold the top position for two seconds before slowly lowering your legs.
One-Leg Leg Extension
When you work your legs together, your dominant side may take on more of the load than your weaker side. This can prevent your non-dominant leg from getting stronger. You can avoid this by working each leg independently. Sit in the leg extension machine. Set the ankle pad over your ankles. Select a weight that is about half of what you use with both legs. Keep your right leg still. Lift the weight with your left leg only. Maintain a slight bend in your knee at the top of the movement. Hold the extended position for two seconds before slowly lowering. Complete all repetitions for the left leg, then switch legs. If one leg is significantly stronger than the other, you may need to adjust the weight.
Partial Repetitions
Partial repetition leg extensions take advantage of the intense contraction at the top of this exercise. You can do partial repetitions with both legs simultaneously or one leg at a time. Sit in the leg extension machine. Adjust the ankle pads. Choose a weight that is 10 to 20 percent lighter than usual. Lift the weight by straightening your legs. Always keep a small bend in your knee joints. Lower the weight a couple inches. Only release the weight about a quarter of the way. Immediately extend your legs into the top position. Continue performing these small movements for 25 repetitions.
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