Leg Extension

Adjust the leg extension machine so that the pad is positioned at the top of your lower legs, just above the ankles. Ensure that your knees are at a 90-degree angle. Choose a weight that provides a moderate challenge for completing 10 to 12 repetitions.

Position your hands on the hand bars.
As you exhale, lift the weight, extending your legs until they are nearly straight. Avoid fully locking your knees. Keep your back in contact with the backrest and avoid arching it.
While inhaling, lower the weight back to the starting position.

Benefits

The leg extension exercise primarily targets the quadriceps, the large muscles located at the front of the thigh. Unlike closed chain kinetic exercises like squats, the leg extension is an open chain kinetic exercise.

In open chain exercises, the body part being exercised is not anchored, and in the case of leg extensions, the movement involves lifting the padded bar while the legs are in motion. This distinction sets it apart from closed chain exercises where the feet are in contact with the ground.

If your cardiovascular activities primarily involve running or walking, which primarily work the hamstrings at the back of the thigh, incorporating leg extensions can help bring balance to your leg muscles by developing the quadriceps. Strengthening the quadriceps can also enhance kicking force, making it advantageous for sports like soccer or martial arts.

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