The lever leg extension - single leg exercise is a strength training exercise that primarily targets the quadriceps muscles in the front of the thigh. It also engages the glutes and hamstrings to a lesser extent.
How to perform
To perform the lever leg extension - single leg exercise, follow these step-by-step instructions:1. Sit on the leg extension machine with your back against the backrest and your feet securely placed under the padded lever.
2. Adjust the machine so that the padded lever is positioned just above your ankles.
3. Choose the appropriate weight for your fitness level and ability.
4. Lift one leg off the lever and extend the other leg fully, pushing the lever upwards.
5. Hold the extended position for a moment to squeeze the quadriceps muscles.
6. Slowly lower the lever back to the starting position, maintaining control.
7. Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
8. Ensure to keep the movement slow and controlled to prevent momentum from taking over.
9. Remember to breathe throughout the exercise and focus on engaging the quadriceps muscles.
It is important to maintain proper form and technique throughout the exercise to avoid any strain or injury. Start with a light weight and gradually increase the resistance as you build strength and proficiency in the exercise. Consult with a fitness professional if you are unsure about how to perform this exercise properly.
Equipment required
No equipment required