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L E G E X T E N S I O N S
Muscles worked: Quadriceps
Instructions:
Sit in the seat of the leg extension machine and hook your feet under the padded bars. Be sure
to be positioned so your knees are hanging over the edge of the seat comfortably with no pressure
against the backs of them. The pads at your feet should be adjusted just above your ankles. Place
your hands on the handles located on the sides of the seat. Next, extend your legs out as far as
possible, making sure you remain flat on the seat. When you have reached full extension, contract
your thighs and pause for one second. Lower the weight back down slowly to the starting position and
repeat.
Note:Use a slow controlled, concentrated motion.
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Dont's:
Don't grasp the handles tightly. Keep them relaxed and focus on your quadriceps. Don't let yourself
rise off the seat. Keep yourself flat on the seat. This keeps your quadriceps fully isolated.
Alternate exercises: One legged Leg Extensions, Leg Press, Hip sled |
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