Standing leg extension: torch your quads with this free-weight version of a classic

Muscle & Fitness, Sept, 2005 by Jimmy Pena

BODYBUILDER THAT YOU ARE, you're inherently a seeker. Over time, you've undoubtedly searched high and low for alternative exercises that will produce lasting results and fulfill your need for diversity in your routine. Well, if you haven't found your substitute for the timeless leg extension, we urge you to give this move a go.

The standing leg extension, or sissy squat, is an explosive exercise that gives your quads a blistering workout and an incredible pump. It delivers size and strength gains to your quads and hits your core while challenging your balance, too. This month's test is certain to add depth to the repertoire you're avidly seeking to enhance. Follow these steps and get it right.

START

* Stand next to a solid structure, making sure you have enough open space for forward and backward movement. Place one hand on the structure to maintain your balance.

* Hold a weight flat against your chest using your other hand. For comfort and ease of grip, use a weight plate (as shown) instead of a dumbbell.

A * With your back erect and your chest up, slightly bend your knees and rise onto your toes. This is your starting position.

ACTION

B * Staying on your toes, slowly bend your knees, allowing your upper body to move toward the floor. Keep your chest pointed toward the ceiling as much as possible on the way down.

* Once your knees reach about a 90-degree angle (remember, since you're on your toes, 90 degrees is not a squat stance), press your toes into the floor and extend your legs, thrusting your upper body toward the ceiling back to the start position.

* Repeat for reps.

POINTERS

* This is not a one-arm pull-up! Your free hand should be used only for balance, not to help complete the reps.

* Stay on your toes throughout the movement. Dropping your heels hinders fluid movement and diverts the emphasis away from your quads onto your hamstrings, glutes and back.

* Keep your chest up and your core flexed throughout the exercise to prevent injury to your lower back.

* Want to make this move even more challenging? For added intensity, you can do drop sets by literally dropping the weight plate (carefully, of course) after about 15 reps, then performing 10-12 more reps. Hold your free arm against your chest for balance.

ADVANCED TECHNIQUE

Getting perfect from down on complex moves

BY JIMMY PENA, MS, CSCS