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Leg Extensions




LEG EXTENSION machines are found at nearly all gyms and health clubs, and are very easy to use.

Required Equipment

  1. Leg Extension Machine

Muscles Targeted (In order of impact)

  1. Quadriceps

How to do Them

  1. Sit in the machine and adjust the leg pad to that it rests on the front of your ankles.

  2. Holding on to the handles (if applicable) straighten your legs, raising the pad.

  3. When at full extension, hold for a second, and then slowly lower the pad back down, not allowing your rest at the bottom. If you hear the weights clank, you are letting your legs come down too far.

  4. Repeat

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets