Training : Lower Body Training
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How can I get the most out of my time on the leg extension machine? What exercise form is best, and are there any variations I can use?
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First, set the back support so when you are sitting in the machine with your legs bent, the upper part of your calves are about a half inch from the seat pad. Your knees should be even with the cam of the machine, so the pad stays in the same place on your ankle throughout the lift. Then, lift the weight, lock and hold for a count of "one thousand one." Slowly lower the weight, but don't let it hit the rack.
For a slight variation on this exercise, try doing some extensions with your toes flexed but pointing out (duck-like), then more with your toes pointing inward (pigeon-toed). These different angles will work a different part of the quadriceps.
For more information about this and other leg exercises, as well as exercise illustrations to better help you achieve proper form, check out the April 1998 Muscle Media article "How to Reign Supreme as the King of Quads!" by Shawn Phillips (No. 67, p. 96).
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