How to Do Leg Extensions | Julian Smith, The Quad Guy
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How to Do Leg Extensions Benefits. The leg extension targets the quadriceps, which are the large muscles of the front of the thigh. Technically, Step-by-Step Instructions. Set up the leg extension machine so the pad is at the top of your lower legs at the ankles.
Common Mistakes. Avoid these.How To Do The Leg Extension Sit up straight on the leg extension machine – imagine you have a seat belt pulling your waist into the seat. Adjust the pad so it sits on top of your shins.Here’s how to do this leg extension alternative: Stand upright, engage your core, and hold your hands at your hips.
Take a big step back with one foot and then lower your front knee to a 90 ° angle, so that your front thigh is parallel to the ground. Your front knee should be directly above your ankle.Tina Turner has some of the best legs to walk this earth (so good, they’re reportedly insured for $3.2 million). What exactly makes them great?
The definition How to Do a Single-Leg Leg Extension.If you are looking to still be able to do leg extensions without using a machine, here are a couple options. Natural Leg Extensions. This exercise is called natural leg extensions because they mimic the movement of the leg extension machine without having to use a machine or any other external resistance.
Your body will provide the resistance.All you need to do the leg extension exercise is a dumbbell and a chair. HOW TO DO IT: Sit on the front edge of the chair and grab the sides of the seat. Hold the dumbbell vertically between your feet so the top end of the dumbbell rests against the top.
At least with squats and lunges, your hips extend as you lift the weight. Because the hips are in a fixed flexed position, the seated leg extension is worse than the squat and lunges for the RF. The natural solution is to do a leg extension while your hips are already extended, or while you’re standing straight up.
Whether leg extensions are a good fit for you or not, work some of the best quad exercises into your workouts (like the surrender). For well-rounded quad strength, performance, and injury prevention, the key is incorporating a variety of exercises into your routine.The choice of whether to do leg extensions and how to do them should, like any exercise, be tailored to the needs and physiology of the individual. With that in mind, there’s this old Borscht Belt joke. Guy says, while repeatedly extending and flexing his lower arm, “Doc, it hurts when I do this.” The doc says, “Then don’t do.
That you should do leg extensions instead of exercises like squats, deadlifts, split squats, lunges or leg presses. That it alone will build you awesome looking quads. That it’ll even play a major role in making that happen.
That you won’t be able to build awesome legs without it.A good exercise to help improve leg extensions is to place one’s foot onto a high barre. Using the muscles underneath one’s leg, or hip flexor, dancers can raise their leg off the barre.
Then, dancers should make sure to keep their leg turned out and their supporting leg straight.The leg extension is not meant to be a compound movement so it’s recommended to keep the weight light to moderate since the leg extension places the knees is in a potentially compromising position. The leg extension is a great isolation exercise for the quads. Watch: How to do the leg extension.
To simulate leg extensions, simply fasten one end of the resistance band around your ankle and the other end around a stationary object such as a bench or chair. Sitting on the chair, extend your.How to Do a Beginner’s Lying Leg Extension — Prone Lie on your stomach with your elbows bent, your palms on the floor even with your shoulders, and your lower extremities extended. Keeping your forearms resting on the floor, drag the points of your elbows into the same direction as your feet, in other words, away from your shoulders.
Hello everyone, since I am stuck at home and can’t go to work because of what you know – what I’ve been thinking of doing a lot of leg extension / curls sets every day. I have a universal machine that can do some basic exercises, so in theory I can get out into the garage 2-3x a day and launch a ton of leg.
List of related literature:
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| from Dance Teaching Methods and Curriculum Design |
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| from Arnold |
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| from Strength Band Training |
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| from Residential Code of New York State, 2010 Edition |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Pilates Anatomy |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Yoga and Scoliosis: A Journey to Health and Healing |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior’s Way |
39 comments
I saw jay cutler did it with his toe pointing outwards in his vid.. im confused. Help me!?!
Thanks for this video. I need to rebuild my quads and the leg extension was my go to machine for what I want. You clarified the need on how to do it right and negate those who insist it is not a good idea.
If you turn the volume up high, the talking is a reasonable volume but the exhales are absolutely ear shattering
Thank you for your videos! But I’d like it if you can show how to do leg machines like this w/out machines? Since I work out at home and only have a bench and weights not this or hamstring machine. Thank you
Thanks man, you’re a great teacher, covered every question I had and more!
Not only is the knee a hinge joint, but you got the toes in/toes out thing backwards and trust me, It makes a huge difference. There is a lot of good in this video, but don’t start speaking on things you’ve never done or things that are debatable. It makes you look less informative and more opinionated. Easy way to get yourself dismissed by other people in the fitness world.
I cycle and do plenty of leg extensions supersetted with leg curls, the gym has both nautilus and cybex, to be honest i find the nautilus extension more comfortable, have you spent time with the nautilus?
Awesome video! Would love to see a video on seated and lying leg curls.
Could you do one for seated ham curls? I always have to slouch and slide to the edge of my seat somehow. Like my butt never fits inside the seat if u know what i mean haha
This was great, can you do one distinguishing the difference between lying and seated leg curl?
hi Scott.I have a question. why do my knees hurt when i do this exercise.
Would love to see a video on your tips and queues for the leg curl too
Great content as usual coach.. can you demonstrate the optimal way to perform dumbbell leg extension for workout at home. Thanks��
this 66 year old man will experiment with the principles outlined, feel quite positive that will partly recover my strength and speed potential…..thank You!
It’s the cues you bring that make you truly 1 of the best in the biz!!
Excellent young man! Great advice for someone my age. Great teacher!
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People say this exercise can damage your knee, but if you set it up properly, you shouldn’t have any issues! Make sure you check out my latest video regarding extensions!
Are Leg Extensions Bad For Your Knees? | Do They Build BIGGER QUADS? https://www.youtube.com/watch?v=ndKAF-VUhzM
Danny’s stuff is greatglad he is part of the Mind Pump team!
sei fantastica, simpatica ed efficace allo stesso tempo. le mie allieve ti seguono:) e ora anche io
Trying to find a gym with quad curl machines they all tell me it’s bad for you ��
Thanks Danny!
Great information as usual.
Awesome leg and calf development��
I’m surprised you didn’t mention flexing the foot itself if the toes are pointed and the foot is not flexed into a 90° position in relation to the shin I noticed that it hurts the knee to perform the exercise, but if you flex your foot before starting the movement then it doesn’t hurt the knee at all at least for me anyways. I see a lot of people doing this exercise with the toes pointed or the foot not fully flexed.
1 Scott, thank you for providing your knowledge with us.
2 Average people who say it is a dumb exercise have weak knees and not a proper form for sure.
3 Dont do anything you watch on Athlean X. Jeff is a great trainer, but you can’t do those stupid looking exercises in every gyn full of people unless you have your own gym.
4 Jeff has hundreds of videos saying “this exercise is killing your gains and stuff, but is always better to do them anyway for gains that not doing it.
5 Soccer/Football players like Bale, Cr7 and players with strongest and fastest legs do them for strength, speed and muscles. Their therapist and doctors who watch over them and have more than 30 years of experience do not stop them from doing it, cause they do it in a propper form and dont get injured.
Like the cues, especially the one on foot rotation; I tore my meniscus on one of these machines! Would love to see a video on cues for a declined sit up.
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Thanks for the video sir!
One machine I see in many Gyms is the “Rotary Torso” gizmo, in which one sits and twists their body. It seems kinda harsh on the spine. Could you consider going over that machine in a video topic and maybe what to do instead?
Thank you!
Thank you for covering this. I like doing leg extensions, thank you for the tip on foot positioning.
Love your videos!
I sometimes feel the muscle burn in my shins as well as my quads and occasionally just my shins but not my quads?!? Would that be the back rest placement?
Everything you said is correct…… now before you pull engage the quad first….before you pull…..that motion disengages the initial load to the knee…….nice information.
You’re an excellent teacher and once again a really helpful video��!
Very thorough tutorial. Just a matter of time before we hear you on the podcast!
That gym almost looks like Moffett Field NAS DOD Fitness Gym. Is it? If so I don’t think you’re supposed to be filming exercise videos from there. I could be wrong but the gym does look familiar. Where are you located?
LOL, he expects us to believe he is using weight close his body weight with those tiny legs? Hahahahahaha
My gym does not have a leg extension machine, is there an alternative?
Good information. People always have opinions on the best way, but I’m all about the way to do things to prevent injury. Especially to the knees. Is this your same opinion when using the seated leg curl machine??
Absolutely love your videos, especially how you combine them with actual ballet movements. Keep up the amazing work:)
Thanks I’m following through the intermediate program online
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Hi Danny! Would love to hear your view on strive machine and how to use the varying levels to help build the quads further (Level 1,2,3). Thank you! Love your vids so glad I found you!