Leg Extension Workouts for Weightlifting & Bodybuilding

Video Transcript

" I’m Kirk Watt on behalf of expertvillage.com. In this clip, we’re going to be working on the leg extension machine. Again, some key points on this are make sure the machine is setup for your height and your leg size. Everybody’s going to be different, so make sure when you come to the machine that you set it up appropriately for you. Very important part is the pivot point. If you notice, his knees are lines up with the pivot point, so that’s a very important thing that you’ve got to pay attention to. Make sure that the ankle pad isn’t laying to low on your feet and definitely not too high up on your shins. Once you’ve got all that established, you can set your weight. If you’re going advanced, you’re definitely going to want to take the weight up and do less reps, that’s what we’re working on today. It’s a little more advanced. So when you’re ready. Notice, he’ll take the weight up nice and slow. Contract your quadriceps as much as you can and let it come down nice and slow as well. Repeat that about 10-15 times, squeezing nice and hard, making sure that you’re starting to feel that burn around 5-7 reps. Contract nice and hard. There are some simple options you can do. If you want you can pull the toes back towards you or even flex the toes away from you. You’ll notice a little bit different in the height of the quadriceps where it’s hitting closer to the hip flexer or closer to the knee. It really depends on you and what you’re trying to get. Overall, holding your foot in the same position is going to work just as affectively. Give me 3 more. Great job. This is the leg extension. If you want any more information, you can go to visionfit.com and we’ll give all to you there. "