The Leg Extension is a great exercise that targets the Quadriceps muscle group. To perform this exercise, you will need a leg extension machine, which is common at every gym. As with any exercise, a proper warm-up and stretching routine is necessary to improve your exercise gains, as well as prevent injury.
Position yourself the way the machine indicates is the proper seating position. Every machine is different, and proper positioning will ensure you are working the correct muscle groups. With the bolsters resting just above your ankles, slowly contract your Quadriceps to extend you knees and raise your feet up. Once your knees are fully extended, slowly relax and lower your legs back down to the starting position. It is important to perform this motion slowly and come to a complete stop at the end of each repetition. -- This is to take momentum out of the equation and have your muscles do all the work. Make a conscious effort to keep your core muscles tight during this exercise.
To add difficulty, you can place a ball inbetween your knees. While doing the exercise, you must focus on keeping the ball in place. This will fire your Vastus Medialis (VMO) muscle.
Muscles used: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
