Leg Extension Seated

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The leg extension seated workout is a great exercise for targeting the quadriceps.

By using bodyweight as resistance, it primarily engages the quads, making them stronger and more defined.

While other muscles like the hamstrings and glutes are involved, their activation is secondary.

This workout is effective for building quad strength and can be easily modified to suit different fitness levels.

Sit on the leg extension machine with your back against the backrest and your feet flat on the footpad.
Adjust the seat height so that your knees are aligned with the pivot point of the machine.
Place your hands on the handles or sides of the seat for stability.
Engage your quadriceps muscles by contracting them and straighten your legs, lifting the footpad up.
Extend your legs fully until they are straight, but do not lock your knees.
Hold the extended position for a brief moment, focusing on the tension in your quadriceps.
Slowly lower the footpad back to the starting position, controlling the movement with your quadriceps.

Position yourself correctly on the leg extension machine, ensuring that your back is firmly pressed against the backrest and your feet are securely placed on the foot pads. This will provide stability and support throughout the exercise, allowing you to focus solely on engaging your quads.
Before starting the movement, take a deep breath and brace your core. This will help maintain proper form and stability, preventing any unnecessary strain on your lower back. Remember, a strong core is the foundation for all exercises!
As you extend your legs, imagine pushing the foot pads away from your body using the strength of your quadriceps. Visualize your quads contracting and powering the movement. This mind-muscle connection will enhance your ability to engage the targeted muscles effectively.
Focus on controlling the movement throughout the entire range of motion. Avoid using momentum or swinging your legs to lift the weight. Instead, perform the exercise in a slow and controlled manner, emphasizing the contraction of your quads at the top of the movement.
To maximize the engagement of your quads, squeeze and hold the contraction for a moment at the top of the movement before slowly lowering the weight back down. This extra squeeze will help you build strength and develop those powerful quad muscles you desire.