Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg extension.

MUSCLES TARGETED: vastis lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Sit in the machine and press the back firmly against the back pad.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully extending the knees.
Keep the torso erect and firmly pressed against the back pad.
Do not lift the buttocks from the seat.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly flex back to the starting position.
Keep the torso erect and firmly pressed against the back pad.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

In The News:

Learn How To Build Muscle In 4 Simple Steps
Corsavoo.com, France - Sep 6, 2008
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements. Committ to lifting weights at ...

Examiner.com
Fitness Examiner
Examiner.com - Sep 6, 2008
If you’re interested in why you should strive to preserve and build muscle mass you can start to educate yourself with that information.
Fitness Examiner Examiner.com
all 2 news articles

The One Stop For All Aspiring Body Builders
WebWire (press release), GA - Sep 5, 2008
The site provides different sections on building chest muscles, muscle building supplements, natural body building and fitness and protein to build muscle ...

Best Syndication
8 Easy Tips to Pack on Muscle
Best Syndication, CA - Aug 28, 2008
Your body is not going to build muscle per will; you have to force it to grow by subjecting it to increased levels of stress that it is not accustomed to. ...

From the Los Angeles Times
Hartford Courant, United States - 2 hours ago
"You shouldn't rotate your shoulder while you're working another muscle group. For example, your shoulders shouldn't be rolling while you're doing a bicep ...

Anna Hemmings: Up the creek without a paddle
Times Online, UK - Sep 6, 2008
THE DIET We need a good balance of protein and carbohydrates to build muscle and give us energy. I also eat “good fats” such as avocados and nuts. ...

Build Muscle Faster
Corsavoo.com, France - Aug 19, 2008
If you follow a proven training plan, do the proper exercises and stick to a healthy diet and lifestyle, you will noticeably lose weight and build muscle ...

Before getting into shape, get flexible
Standard Freeholder, Canada - 2 hours ago
Stretch each muscle at least once (some research suggests that four sets of 15-30 seconds per stretch will result in optimal gains), stretch to the limit of ...

Bodybuilding Workouts - Muscle Building Workouts
Corsavoo.com, France - Aug 27, 2008
As a man, I typically look for exercises that will help me build muscle mass, rather than burn calories. It basically all comes down to your body type and ...
An Overview Of The Components of Physical Fitness Corsavoo.com
all 2 news articles

Attacks, accusations build in primary battle
Lower Hudson Journal news, NY - Sep 6, 2008
Leibell, who once exerted his political muscle elsewhere, is now doing so in Southeast. "It's an interesting dynamic. Southeast always prided itself on ...
build muscle - Google News


Ebooks, Scripts, Websites, and more...

Adsense websites

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

How Stretching Can Explode Your Muscle Growth

When you think about gaining muscle, stretching is probably not... Read More

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!

The key to rapid muscle growth, is to perform all... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Exercise The Right Way - The Machine Shoulder Press

Other articles in this series looked at a number of... Read More

Ace Abs Without Crunches, Cradles, Or Sit-ups!

I know what many of you are thinking reading the... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

Exercise The Right Way - The Decline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

How to Weight Train for Maximum Muscle Gain

Weight training involves the use of equipment that enables variable... Read More

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Power Mass Training for Building Muscle Mass

Many people believe you need to train with a variety... Read More

Exercise The Right Way - The Stiff-Leg Deadlift

Other articles in this series looked at a number of... Read More

Machine Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

Re-ignite Your Chest Training Progress

Effective Chest Training, Like Everything Else, Begins With The Proper... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More