How to perform Leverage Machine Leg Extension with proper form

Setup

  1. Adjust the Seat: Position the seat so your back is supported and knees align with the machine's pivot.
  2. Leg Pad Position: Adjust the pad so it rests on the lower part of your shins, just above your feet.

Execution

  1. Starting Position: Sit with your back against the support. Feet should be under the pad, knees bent at a 90-degree angle.
  2. Lift the Weight: Extend your legs upwards by straightening your knees. Focus on using your quadriceps.
  3. Control the Movement: Pause briefly at the top of the movement, ensuring the extension is full but avoiding locking out your knees.
  4. Lower the Weight: Slowly lower the weight back to the starting position while maintaining control.

Tips

  • Avoid Swinging: Do not use momentum; focus on a smooth, controlled motion.
  • Breathing: Exhale while extending, and inhale while lowering.
  • Body Position: Keep your back pressed against the backrest throughout the exercise.

Common Mistakes

  • Locking knees at the top of the extension.
  • Allowing your back to lift from the support.
  • Using too much momentum to lift the weight.

Warning

  • If you feel any sharp pain, discontinue the exercise immediately and reassess your form.