The leg extension machine is an ideal machine for training the front of the thigh without putting too much strain on the spine. The machine is ideal for beginners as the movement is guided. The leg extension is also a good exercise for advanced users. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Adjust the machine settings so that they are right for you. Sit on the seat and hold on to the handles (if available).
2
Position your ankles behind the foot roll so that the roll rests on the lower part of your shin. Your knee joints are bent at approx. 90°.
3
Powerfully extend your left knee joint. Keep going up until the maximum contraction is reached and your left leg is fully extended. Your right leg remains bent. Hold the position briefly and exhale.
4
Bend your left knee slowly and in a controlled manner until your leg is bent 90° again and you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Use the full range of motion! Your knee joint should be in line with the machine's pivot joint. Make sure that the roller is not directly on the instep of your foot, but slightly above it on your lower leg. Sit with your back fully against the backrest and make sure that you do not have a hunched back.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
—
Equipment
Leg extension
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
