Seated leg extension - Perfect form - quadricep exercise - Brief Article

Men's Fitness, Jan, 2002

Powerful quadriceps may not top your list of things to achieve before the recliner becomes your final resting place, but they add balance to your physique, as quads are the largest muscle group in your body, constituting one-third of your leg. While exercises such as squats, hinges and leg presses do work the quads in concert with the hamstrings and glutes, the only exercise that effectively works them in isolation is the seated leg extension. Here's how to do it right:

THE RIGHT WAY

START

* Adjust the seat so that the small of your back rests flush against it and your knees are in line with the pivot point of the pulley.

* Adjust the foot pad so it rests slightly above your foot at ankle level.

* Firmly grasp the handles by the seat.

* Face forward and keep your chest out.

FINISH

* Small of the back pressed firmly against the seat back.

* Body in seated position.

* Legs fully extended.

* Chest out, head up.

THE WRONG WAY

START

* Seat adjusted incorrectly so small of back doesn't sit flush and knees are not aligned with pulley pivot point.

* Foot pad resting too far down on foot or too high up on leg.

* Hands not firmly gripping handles.

FINISH

* Misalignment places extra stress on knees.

* Foot pad resting too far down on foot places undue stress on knees.

* Loose grip on handles allows body to rise up, reducing the effectiveness of the exercise.

* Head angled unnaturally places undue stress on neck.