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