Leg extension exercise

The leg extension exercise is a simple enough movement that can be performed only using a couple of equipment, one being the machine purpose built for this movement, while the other is simply locked between the feet:

• Machine leg extension
• Dumbbell leg extension

Building or toning the front thigh muscles is the one distinct benefit of the leg extension exercise, but practising it with correct form also strengthens the tissues and ligaments that connect the thigh to the knee and help prevent workout injuries. It is an isolation exercise that primarily focuses on one muscle group. The reverse movement, called hamstring curls or leg curls, is performed using a different machine and develops the muscles behind the thighs.

Leg extensions also allow you to improve the technique of your squats by adding strength and stability to the thigh muscles and knees.

Front thigh muscles or the quadriceps are usually worked well when performing exercises like squats and lunges, or by cycling, but those who are stick to physical activities like running and walking primarily end up using only their hamstring muscles, without any development on the front of the thighs. Those used to such activities can benefit by including a weight training programme that ensures muscles are kept in good health.

Performing any exercise comes with a series of risks such as muscle weakness, cramps, and muscle pain. To avoid such workout injuries it is necessary to warm-up your body with low-impact exercises like high-knees, jumping jacks, cycling or a treadmill run. A slight change in the direction your feet are pointing towards can target different parts of the front thigh.

Muscle worked

• Quadriceps

Intensity

• Low (beginner)

Equipment required

• Leg extension machine or a dumbbell

Sets and reps

• 3 sets of 12-15 reps each

Technique (with machine)

• Take the seat on the extension machine, lock your ankles under the cushioned pad with bent knees.
• Bend the knees together to lift the cushioned bar and straighten the legs.
• The tension should only be felt in your front thighs, not the calves or hamstrings.
• Pause for a few seconds after having straightened the legs.
• Slowly bring down the weight by bending your knees. This is one rep.

Tip: Make sure that the roller is perfectly aligned and you don’t feel any discomfort while lifting it up.

Technique (with dumbbell)

• Sit on a bench or a sofa where your knees can be bent at a right angle.
• Grab a dumbbell and vertically secure it between your feet.
• Lift the weight by raising your feet in an upward direction.
• Once your legs are parallel to the ground, pause the movement for a few seconds.
• With a slow and stable motion, lower the weight back to its starting position. This is one rep.

Tip: Use the weight as per your strength. Heavier weights can injure your legs and cause knee pain as well.

Leg extension machines are usually available in most gyms, but if they aren't, there are a few other alternatives one can perform to work on their front thigh muscles:

• Squats
• Hindu squats (Uthak-baithak)
• Hack squat, performed on the leg press machine but by loading the weight on the shoulders
• Leg press
• Walking lunges

The leg extension is a simple yet effective exercise to train your front thigh muscles. People looking to add more definition or tone their leg muscles should opt for leg extensions.

This isolated movement helps block the other parts to train the quadriceps with full efficiency. Also those whose exercise routines only include running or walking and greatly benefit from this exercises to add some strength to the legs.