Fitness Training Exercises

Strength Training - Quadriceps
Leg Extension (Machine)

Equipment Required:

Leg extension machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance
Adjust the seat pad so that the knees will align with the machine's axis of rotation.
Sit with the hips and back pressed firmly against the seat pad.
Place the ankles and feet behind the rollers with knees at 90 degree angles.
Grip the handles with both hands. Keep the arms straight and elbows tight to support the body in this position.

Actions To Execute Exercise:

Raise the rollers with the legs until the knee joint is fully extended (this is important for maximum muscle contraction.)
Slowly return to starting position (90 degree angles in the knee joints).
Repeat.

Breathing Technique

Exhale while extending the legs; inhale while returning to the starting position
Avoid holding your breath.

What The Exercise Does:

Strengthens the quadriceps muscle group in the front of the upper leg (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris).

Variations On This Exercise

Work each leg individually using less resistance.

Precautions / Contraindications

It is important that the angle of the knee joints be 90 degree or more in the starting position to reduce stress on the knees.

Fitness Training Tips:

Use slow and controlled movements. Straighten knee joint completely, but do not hyperextend it.
Be sure weights are not so heavy that they place stress on the knee,
Start and finish the exercise with the knee joints bent at 90 degree.