How to Use a Leg Lift Exercise Machine
So you feel it's time to shape up those quadriceps (quads) muscles? The quads are your thigh muscles, and as one of the largest muscle groups of the body, they can often be a challenge to exercise. Using a leg lift exercise machine (leg extension machine) is a great way to exercise these muscles.
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Instructions
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Adjust the machine to fit your body type. There will normally be two adjustment areas. Begin with adjusting the back of the seat so that your back will be at a 90-degree angle to your thighs. The next area will have an adjustment for the lower legs. Normally, either the seat will adjust upward and downward or the leg extension bar will adjust up and down. Adjust either of these so that the extension bar padding is in a comfortable position just above the joint area between your feet and your shins.
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Set up the weight amount. Place your hand on the top weight, because the column of weights will tend to move while you're setting the weight amount. Many machines will have a safe area on top of the weight column; this is where you should place your hand. Remove and place the weight pin into the hole for the desired weight amount.
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Sit in an upright position, and hold on to the hand supports to help stabilize your body during the exercise. If there are no hand supports, you can hold on to the bottom of the seat for support.
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Do the desired number of repetitions and sets of the exercise. A common number of repetitions (reps) for this exercise is 10 to 12, and a common number of sets of repetitions is 3 to 4. The number of sets and reps are determined by your goals for the exercise. Generally, a lower number of repetitions with a higher amount of weight is used to build strength. And a higher number of repetitions with a lower amount of weight is used to increase muscle tone.
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Use a spotter (helper) for the exercise. Just in case you are not able to complete the exercise, a spotter can assist you through the exercise.
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Tips & Warnings
Do not jerk your legs at the top and/or bottom part of this exercise as this can cause injury; especially to the knees.
Always check with your doctor before beginning any type of exercise program.
