How to perform Leverage Machine Leg Extension with proper form
Setup
- Adjust the Seat: Position the seat so your back is supported and knees align with the machine's pivot.
- Leg Pad Position: Adjust the pad so it rests on the lower part of your shins, just above your feet.
Execution
- Starting Position: Sit with your back against the support. Feet should be under the pad, knees bent at a 90-degree angle.
- Lift the Weight: Extend your legs upwards by straightening your knees. Focus on using your quadriceps.
- Control the Movement: Pause briefly at the top of the movement, ensuring the extension is full but avoiding locking out your knees.
- 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.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes