Vertical extension of the legs on the simulator.
Necessary equipment: leg extension simulator
Level: Beginner
How to do leg extension
Install the leg extension simulator so that the pillow is located in the upper part of the shins at the level of the ankles. Your knees should be at a 90 degree angle. Choose a weight that will give you a moderate load for 10-12 reps.
Put your hands on the handles.
Lift the weight on the exhale until your legs are almost straight. Do not overexert your knees. Keep your back straight and don't bend it.
Exhale and lower the weight back to the starting position.
Do three sets of eight to twelve repetitions.
Advantages of leg extension
The extension of the legs is aimed at the quadriceps, the large muscles of the front surface of the thigh. This is an "open-chain kinetic exercise" that is different from a squat.
The difference is that in the squat, the part of the body that you train is fixed (feet on the ground), and in the extension of the legs you move the neck with a soft pad, which means that your legs do not remain stationary during work, and thus this exercise is considered "open".
The quadriceps develop well when cycling, but if your cardio is running or walking, you're mainly training the hamstrings in the back of the thigh. In this case, you should develop the quadriceps separately so that they are more balanced. The development of quadriceps can also increase the strength of impact movements, which can be useful in sports such as football or martial arts.
Other leg extension options
You can perform this exercise in different ways, depending on your skill level and goals.
Extension of the legs with weighting on the ankle
Instead of using a leg extension simulator, you can do leg extensions using ankle weights or expanders.
To stretch your legs while sitting with a weight on the ankle, start with the lightest and gradually move on to a heavier one. Or put an elastic band on the ankle and on the back leg of the chair on the same side.
Sit on a chair with a straight back.
Lift one leg straight away from the body.
Hold for five seconds.
Lower yourself to the starting position.
Repeat with the other leg.
Leg extension with standing resistance band
To extend your legs while standing using an expander, fasten the end of the expander behind you and around your ankle. Stand in a position where the tape is not stretched, your knee is bent, and your ankle is behind you. If necessary, hold onto handrails or a chair for balance.
Slowly straighten your leg forward to pull the tape, keeping your back straight.
Stretch as far as you can. Pause and slowly return to the starting position.
Do 10 reps, then do the same with the other leg.
You can also perform leg extension standing up using a rope simulator. You'll need an ankle brace to do it this way. Make sure you fully straighten your leg and use light enough weight to contract the quadriceps at the top of the movement.
Common mistakes
Avoid these mistakes to get the maximum benefit and prevent stress or injury.
Heavy weight
This is not the kind of simulator where you should try to lift the maximum weight, that is, the maximum weight that you can lift in just one repetition. Due to the risk of knee sprain, do not use this exercise for strength training with a low number of repetitions and a high load.
Too much speed
By doing this exercise at a high speed, you will use momentum, not engage muscles. Using inertia will worsen your results and negate the effect of isolating exercises, because you will use other muscles that will help you complete the lift, instead of straining the quadriceps where you need to.
Safety and precautions
If you have a knee, ankle or hip injury, seek advice from your doctor, a qualified physiotherapist or a strength and fitness trainer. They can tell you what to do to avoid injury.
Stop this exercise if you feel pain in your knee or ankle. Be sure to follow the correct technique when extending the legs and alternate with training the quadriceps.
