How to do the leg extension on a machine: 3 mistakes that prevent you from gaining muscle

2023-06-05 23:00:05

The leg extension It’s one of the best exercises to look beautiful, shapely and with more volume. Although yes, it is a challenge to perform a full set due to the strength required, if you execute it well it will show on your figure. Discover how to do the machine leg extension: 3 mistakes that prevent you from increasing muscle.

if you started to do exercise to get a heart attack ‘body’, the leg extension is basic in any exercise routine to develop strength in the quadriceps, but it also works glutes, extensor and soleus to develop these areas of the body fast.

According to an article published by the revista BioMed Central (BMC), the leg extension It’s about a open Kinetic Chain Exercise, that is, where the extremities move while the trunk is fixed, one of the most effective to focus on a muscle group.

How to do leg extension on a machine: 3 mistakes that prevent you from gaining muscle/ Photo: iStock

During the machine leg extension, these rise during the movement, exerting force on the quadriceps to work on these muscles. The more inclined the backrest of the machine is, the more work is exerted on the quadriceps, You will notice it because you will feel a burning sensation produced by the formation of lactic acid due to the fact that it is an intense exercise.

Do leg extension will allow you to show off a proportionate silhouette because this strength exercise isolates the quadriceps, the largest muscles in the front of the legs.

What are the benefits of doing machine leg extension?

no matter what your training levela good one leg routine includes this exercise in its basics because among its benefits are develop strength, muscles and tone to keep your legs firm and that nothing trembles when you walk.

How to do leg extension on a machine: 3 mistakes that prevent you from gaining muscle/ Photo: iStock

What is the leg extension machine?

The leg extension is done in one lever Machine, It has a seat with a padded back and a roller at the height of the legs with a pair of release handles on the sides to use them as a support point. Proper positioning of the backrest allows stabilize core of the body to properly exercise the legs.

How to do leg extension with a machine?

Do leg extension with machine It can be quite a challenge if you don’t have enough leg strength, but you can start without putting a lot of weight on the machine to start with. progressive load.

Here I share how to perform leg extension so that you get the most out of this gym machine.

Machine leg extension position

• First adjust the machine to suit you, place a load with a weight that generates resistance, but that is not impossible to lift either.
• Sit on the chair, make sure your knees are on the edge.
• Support your back completely on the backrest, your hips should be well aligned with the backrest so as not to arch the spine.
• Place the top of your feet under the padded roller, keeping your knees in line.
• Grab the release handles to stabilize your trunk.

How to do leg extension on a machine: 3 mistakes that prevent you from gaining muscle/ Photo: iStock

Machine leg extension execution

Once you master the proper position, now you really focus on the execution.

• Inhale as you perform the leg extension, you should lift the weight of the roller with your legs parallel to the floor. Remember that the balls of your feet should point forward when you lift the weight.
• Keep the torso of your body straight, do not arch your back when making an effort because you could injure yourself.
• Lower your legs slowly, exhale at the end of the movement as you lower yourself down in a controlled manner.

How to do leg extension on a machine: 3 mistakes that prevent you from gaining muscle/ Photo: iStock

This movement is counted as one repetition, to incorporate it into your leg routine You should perform three to four series with 15 repetitions each. When you feel that you can carry more weight, you can increase the resistance to develop your muscular time.

Errors when performing leg extension on the machine

• Perform the exercise abruptly, the execution is slow to avoid injuries to the knees or leg muscles.
• Raise the buttocks during the execution or arch the back, keep the body glued to the backrest to do it properly.
• Carrying more weight than you can lift, this locks the knees and could cause serious joint injury, perform the exercise with an appropriate weight.

Do not hesitate to incorporate this exercise to show off a well defined legs and sexy. Let’s go for that silhouette!

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