LEG EXTENSION
TARGETS /// quads (primary); none (secondary)
EQUIPMENT /// leg extension machine
Perform this isolation movement to make your quad sweep pop! Quads are about 50/50 fast twitch and slow twitch muscle, so they should be trained with a combination of heavy weight with low reps, and lighter weight with higher reps.
[1]Sit on the seat of the machine and adjust the seatback so your upper legs are supported, and your lower legs fit comfortably under the lever. Brace your body by holding onto the handles.
[2]Using only your quads, push the lever forward and up until your legs are fully extended, then slowly control the weight back to the starting position.
TRAIN THE RIGHT WAY
DO: sit squarely in the machine and lift evenly with both legs.
DON’T: go too heavy or use momentum. (Your upper body should remain still throughout the rep.)
VARIATION
^ Single-leg band extension (easier) Place a band around a solid post. Loop one foot through the band and face away from the post. Extend your leg forward, just as you would with the machine leg extension.