тренажеры для дома

  Reading time: 4 - 6 minutes
Seated leg extensions on an exercise machine

Seated leg extensions are a popular isolation movement for working out the front thighs..

Contents

Field of application

How to perform

Permissible errors

Allows you to give your upper legs a more beautiful, distinctly drop-shaped shape and also strengthens this area. It focuses on the quadriceps. This allows you to create relief and improve the shape of the quadriceps.

 

Working muscles

In the exercise, the entire load goes to the quadriceps femoris. This is the largest muscle area in the legs, and its key function is to extend the knee joint and straighten the leg. Partly without it, it is impossible to bend the hip joint.

Additionally, four smaller muscles are included in the work:

rectus femoris;

intermediate;

lateral;

medial.

The first covers the front surface of the thigh, the second is placed in front under the straight line, the third forms the outer side of the thigh and the fourth, as you might guess, the inner.

Raising the legs in a sitting position has a beneficial effect on all bundles of the quadriceps, working to draw the relief and improve the shape of the legs.

If you implement the extension correctly, you will be able to improve performance in basic movements, including the squat or leg press.

Use

in bodybuilding when working on relief

in the complex of advanced level training for preliminary fatigue;

in powerlifting for additional study;

for finishing quadriceps after basic basic loads.

Also, this type of extension on simulators often acts as the main one and is given to beginners in order to strengthen the legs, because powerful squats and thrusts are usually too difficult for them.

Advantages

Easy to learn, accessible to absolutely any level of athlete training, relatively safe.

It's easy to do, but there are a few caveats.

Equipment

Можно выполнять в фитнес станции, либо на универсальной скамье или отдельном блоке для ног.

Technique for performing leg extension in a sitting simulator

What could be easier than sitting down and starting to straighten your legs in the machine? However, even here there were secrets that everyone who practices or is going to perform this exercise must know about.

The first step is to set up the equipment in accordance with your parameters. In the machine, 2 parameters are important, which need to be adjusted. This is the position of the back and the location of the roller, for which you should wind your legs. And the last one is weight.

The first stage is the preparation of the workplace:

Adjusting the backrest in a special way so that the thigh is completely on the seat. The knees should ideally be set on the edge of the seat, and the sacrum should be pressed against the wall.

Correct setting of the second roller, for which you want to wind your legs. You need to rest against it with the lower part of the lower leg.

Setting the weight according to the level of training. It is recommended to choose a weight so that it is not very difficult to do with it, 3-4 sets of about 10-12 repetitions.

The next stage is directly extension of the legs in the sitting simulator. It is performed by sitting in the simulator, pressing your back to the back and placing your legs behind the roller. The athlete grabs the special handles on the sides of the seat or just for it with his hands, and the weight is lifted with the lower leg at an average speed.

It is necessary to exhale, while smoothly dispersing the legs at the knees. You will need to tighten the quadriceps as much as possible at the top point. You need to stay in this position for a couple of seconds. Next, inhale.

Lower your legs down without bending them completely. Tighten the quadriceps at the bottom. Here it is important to monitor your own feelings. Under no circumstances should you throw your legs sharply down. Then the required number of repetitions is performed.

There are many different variations of this exercise. For example, it is allowed to perform extensions in turn, that is, first one leg, then the other. This approach is useful because it helps to better feel the work of the muscles - it can be used in the presence of asymmetry.

Another way to straighten a limb is to turn your toes in or out. Turning outward provides loading of the inner head of the quadriceps, turning inward - external.

In case of muscle overwork, it is allowed to perform the exercise in full amplitude, completing the approach with repetitions with partial amplitude. You can not make sudden movements and it is certainly forbidden to throw the weight down.

In general, we can say that the execution technique is simple.

Mistakes

During the exercise, many make mistakes.

The most common of them:

excessive working weight. This leads to a deterioration in technique and excessive stress on the knee joint;

setting the seat above the set level - there will be a long distance, when sitting on the machine, the roller rests on the calf muscle. In theory, you can do the exercise, but discomfort will be felt;

jerk when extending the legs - the movement should be smooth and under control.

Another mistake is a relaxed foot. When there is a rise, the ankle is not involved in the movement, in this case there will be an incomplete exercise. When lifting socks, always pull them towards you.

Question and answer

How to do it right?

For the safe execution of movements, it is necessary to follow all the rules and know the exact technique.

What muscles are working?

All the load goes primarily to the quadriceps. The rectus and lateral muscles are also involved.

What is the use of leg extensions in the simulator?

The benefits of extensions are undeniable - they allow you to give the muscles of the thighs the desired shape and draw the relief.

Conclusions

Use this simple exercise to improve the relief of the leg muscles and for additional study after the "base".

It is usually performed at the end of leg training as a finishing move.

Useful links

https://www.youtube.com/watch?v=G7BQlXgLdOI 

https://www.youtube.com/watch?v=s_S60gTMTl8 

author - Denis Strongshop   

New articles

An isotonic drink is a specially designed sports beverage aimed at maintaining the body’s water-salt balance during intense physical activity.
The snatch-grip high pull is a classic and effective exercise from the arsenal of weightlifters, offering a comprehensive workout for multiple muscle groups.
Dumbbell or kettlebell swings are a compound exercise that engages all major muscle groups. It effectively activates the entire thigh musculature and gluteal muscles.
The narrow parallel grip lat pulldown is an effective exercise for training the latissimus dorsi muscles.
Dips on bars with weights are an excellent basic exercise that allows you to effectively pump up the entire shoulder girdle, but the pectoral muscles and triceps to the maximum.
The deadlift with chains is a specialized training exercise beneficial as accessory work for powerlifters and strongman athletes
The Apollon Axle Bar Deadlift is essentially a deadlift but performed with a thick barbell.
The trap bar deadlift is a variation of the deadlift performed with a specialized bar.
The deadlift is one of the most effective exercises for strengthening the back and leg muscles. Let's take a closer look at its dumbbell version.
The deadlift is one of the fundamental compound exercises, offering a significant metabolic effect and excellently suited for increasing muscle mass and strength. 
Riboxin, also known as inosine, is a widely recognized and used supplement among athletes, especially those involved in strength sports.
Chitosan is a natural supplement, a natural polysaccharide that has some popularity among athletes involved in strength sports.
Many people engaged in strength training want to achieve good results in the bench press. Beginners find it the most difficult, as they naturally want to match their friends or gym partners in the...
ZMA (Zinc Magnesium Aspartate) is a sports supplement that contains a combination of zinc, magnesium, and vitamin B6.

About this site and author

Online fitness trainer services and strength training blog. Exercises, training programs, methods, books.

Contacts

Write us via messengers:
Viber, Telegram, WhatsApp
097 138 02 97

Call us: 099 284 86 28

Email: : This email address is being protected from spambots. You need JavaScript enabled to view it.