Leg extensions are exercises that work the quadriceps muscles, or the set of four muscles on the front of the thigh area. Leg extensions, which are performed from a sitting position, isolate the thigh muscles without taxing the lower back muscles. Leg extensions can be performed using a leg extension machine or using free weights, ankle weights or a medicine ball.
Leg Extension Machine
Exercises on a leg extension machine are relatively easy to do properly. Sit at the leg extension machine with the pads at your ankles, just above the tops of your sneakers. Start by extending your legs upward until they are fully extended. Hold for one second, squeeze your quad muscles, and slowly bring your legs back down, being careful not to allow your knees to bend past 90 degrees. Perform each extension slowly and with deliberation, using your leg muscles to both raise and lower the weight. Using explosive force or momentum to do either could lead to an injury.
Workout Frequency
When you are weight training, do not work the same part of the body two days in a row. A standard workout routine will have you working out your legs one to two days during a three- or four-day workout routine. Between leg workouts, focus on the upper body, and devote the remaining days to rest. Choose three to four leg exercises, which can include leg extensions, for your leg workout days, Iron Workout advises. Complete four to five sets of eight to 10 reps.
Alternative Methods
Do leg extension exercises at home without weights, or with free weights, ankle weights or a medicine ball. To use a medicine ball or a plate weight, simply sit, back straight, on a flat surface, preferably a weight bench. Rest the medicine ball on the tops of your feet. You may need to curl your toes to hold it in place. Complete the exercise as you would if you were using a leg extension machine. Attach ankle weights to your ankles and perform the exercises as you normally would, using the same number of sets and reps.
Considerations
Leg extension exercises can put a significant amount of stress on your knees. If they are done incorrectly, they can cause damage or injury. The reason is because the resistance is placed at the ankles, which creates torque in the knees. Alternatives to leg extensions that may be easier on the knees include free weight squats, split squats and lunges.
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