Seated Leg Extension Exercise Program
Overview
The seated leg extension is a resistance training exercise that primarily targets the quadriceps muscles at the front of the thigh. This exercise is performed on a leg extension machine, which consists of a padded lever attached to a stack of weights through a cable and pulley system. The exerciser sits on the bench, places the front of the ankles behind a padded bar, and extends the legs to lift the weight. It's a popular exercise for isolating the quadriceps and is commonly included in lower-body strength training routines.
Objectives of the Leg Extension Exercise
The primary goal of the seated leg extension is to strengthen and define the quadriceps muscles. Secondary objectives include:
- Increasing lower body muscular endurance.
- Preparing the quadriceps for more compound movements.
- Rehabilitation of the knee joint post-injury.
- Improving muscle imbalances.
- Enhancing aesthetic appearance of the legs.
Target Muscle Groups
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius).
- Stabilizers: Hip flexors, core muscles.
Equipment Needed
- Leg extension machine with adjustable weight stack.
- Ankle pads for comfort (optional).
Program Duration
A typical leg extension training program can last anywhere from 4 to 12 weeks, depending on specific fitness goals.
Frequency
Incorporate leg extensions into lower-body workouts 2 to 3 times per week, ensuring at least one day of rest between sessions to allow for muscle recovery.
Exercise Technique
1. Setup:
- Adjust the seat back so that the knees are aligned with the machine's pivot point.
- Select an appropriate weight on the stack.
- Sit down and position the legs under the padded bar, just above the ankles.
- Grip the handles on the sides of the seat for stability.
2. Execution:
- Inhale and prepare the core by engaging the abdominal muscles.
- Gradually extend the knees to lift the weight until the legs are almost straight but not locked.
- Exhale as you perform this movement.
- Pause at the top of the movement for a second to maximize quadriceps contraction.
- Slowly lower the weight back to the starting position.
3. Volume and Intensity:
- Beginners: 2-3 sets of 12-15 repetitions with light to moderate weight.
- Intermediate: 3-4 sets of 8-12 repetitions with moderate weight.
- Advanced: 4-5 sets of 6-10 repetitions with heavy weight or to fatigue.
Rest Intervals
- Between sets: 45-90 seconds rest, depending on intensity.
Progression and Variations
- Increase the weight as strength improves.
- Perform single-leg extensions to focus on individual leg strength.
- Utilize drop sets or pyramid sets for added intensity.
- Implement pause reps, slowing down the eccentric (lowering) phase.
Safety and Precautions
- Warm up with 5-10 minutes of light cardio and dynamic stretching.
- Start with a weight that allows the completion of sets with proper form.
- Avoid fully locking out the knees at the top of the extension.
- Do not use excessive weight, which can put undue stress on the knee joint.
- If any pain is felt beyond normal muscle fatigue, stop the exercise immediately.
Expected Outcomes
- Increased quadriceps strength and size.
- Improved definition of the thigh muscles.
- Better performance in sports and activities that require strong leg extension.
- Enhanced knee stability and joint health.
The seated leg extension is a resistance training exercise that primarily targets the quadriceps muscles at the front of the thigh. This exercise is performed on a leg extension machine, which consists of a padded lever attached to a stack of weights through a cable and pulley system. The exerciser sits on the bench, places the front of the ankles behind a padded bar, and extends the legs to lift the weight. It's a popular exercise for isolating the quadriceps and is commonly included in lower-body strength training routines.
Objectives of the Leg Extension Exercise
The primary goal of the seated leg extension is to strengthen and define the quadriceps muscles. Secondary objectives include:
- Increasing lower body muscular endurance.
- Preparing the quadriceps for more compound movements.
- Rehabilitation of the knee joint post-injury.
- Improving muscle imbalances.
- Enhancing aesthetic appearance of the legs.
Target Muscle Groups
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius).
- Stabilizers: Hip flexors, core muscles.
Equipment Needed
- Leg extension machine with adjustable weight stack.
- Ankle pads for comfort (optional).
Program Duration
A typical leg extension training program can last anywhere from 4 to 12 weeks, depending on specific fitness goals.
Frequency
Incorporate leg extensions into lower-body workouts 2 to 3 times per week, ensuring at least one day of rest between sessions to allow for muscle recovery.
Exercise Technique
1. Setup:
- Adjust the seat back so that the knees are aligned with the machine's pivot point.
- Select an appropriate weight on the stack.
- Sit down and position the legs under the padded bar, just above the ankles.
- Grip the handles on the sides of the seat for stability.
2. Execution:
- Inhale and prepare the core by engaging the abdominal muscles.
- Gradually extend the knees to lift the weight until the legs are almost straight but not locked.
- Exhale as you perform this movement.
- Pause at the top of the movement for a second to maximize quadriceps contraction.
- Slowly lower the weight back to the starting position.
3. Volume and Intensity:
- Beginners: 2-3 sets of 12-15 repetitions with light to moderate weight.
- Intermediate: 3-4 sets of 8-12 repetitions with moderate weight.
- Advanced: 4-5 sets of 6-10 repetitions with heavy weight or to fatigue.
Rest Intervals
- Between sets: 45-90 seconds rest, depending on intensity.
Progression and Variations
- Increase the weight as strength improves.
- Perform single-leg extensions to focus on individual leg strength.
- Utilize drop sets or pyramid sets for added intensity.
- Implement pause reps, slowing down the eccentric (lowering) phase.
Safety and Precautions
- Warm up with 5-10 minutes of light cardio and dynamic stretching.
- Start with a weight that allows the completion of sets with proper form.
- Avoid fully locking out the knees at the top of the extension.
- Do not use excessive weight, which can put undue stress on the knee joint.
- If any pain is felt beyond normal muscle fatigue, stop the exercise immediately.
Expected Outcomes
- Increased quadriceps strength and size.
- Improved definition of the thigh muscles.
- Better performance in sports and activities that require strong leg extension.
- Enhanced knee stability and joint health.
