Seated Leg Extension

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The seated leg extension is a machine-based exercise that primarily targets the quadriceps muscles.

During this workout, you sit on a machine with your legs bent and extend them to straighten your knees.

This movement isolates the quads, making it an effective exercise for strengthening and toning these muscles.

While the machine may engage some auxiliary muscles, its main focus is on the quadriceps.

Sit on the leg extension machine with your back against the backrest and your feet flat on the foot pad.
Adjust the machine so that the foot pad is aligned with your lower legs, just above your ankles.
Place your hands on the side handles of the machine for support.
Engage your quadriceps muscles by straightening your legs and pushing the foot pad away from you.
Continue to extend your legs until they are fully straight, but avoid locking your knees.
Hold the extended position for a brief moment, feeling the tension in your quadriceps.
Slowly lower the foot pad back to the starting position by bending your knees.

Position yourself correctly on the machine by adjusting the seat and backrest to ensure your knees are aligned with the pivot point of the machine. This will help you target your quads effectively and avoid unnecessary strain on your joints.
Before starting the exercise, engage your core by pulling your belly button towards your spine. This will provide stability and support throughout the movement, allowing you to focus solely on working your quads.
As you extend your legs, imagine pushing the weight away from you using the front of your thighs. Visualize your quads contracting and getting stronger with each repetition. This mind-muscle connection will enhance the effectiveness of the exercise and help you engage your quads to their fullest potential.
Remember to maintain a slow and controlled movement throughout the exercise. Avoid using momentum or jerking your legs to lift the weight. By keeping the movement steady, you ensure that your quads are doing the majority of the work, leading to better muscle recruitment and development.
At the top of the movement, pause for a brief moment and squeeze your quads as hard as you can. This is the peak contraction point, and by emphasizing this squeeze, you maximize the engagement of your quads. Focus on the sensation of your muscles working and embrace the burn, knowing that it signifies progress and growth.