The shaping exercise for the quadriceps “extension of the legs in the simulator” is intended specifically for training the quadriceps femoris muscle. With its help, the relief is worked out and the front surface of the thigh is detailed. The advantage of this exercise is that the technique of its implementation is quite easy: it is suitable for both experienced bodybuilders and novice athletes.

Leg extension in the simulator is an effective selective exercise, the main function of which is to work out the quadriceps.

The exercise will not make the legs big and will not build up huge potholes of meat on the legs, there is a special base for this function. For an athlete, leg extension in the simulator will first of all give spectacular detail and relief to the quadriceps, making it convex along its entire length with a beautiful distinct shape. And with a low percentage of fat under the skin, a clear separation of the rectus and lateral muscles will be evident.

Due to the ease of execution and the minimal risk of injury, leg extension in the simulator is recommended for absolutely everyone as an additional load on the muscles of the front of the thigh: for beginners, the exercise will harden the legs before squats with large weights, and experienced athletes will help purposefully “iron” the quadriceps.

Technique and main features of leg extension

The quality of the training process directly depends on the technical training of the athlete, so you need to know all the subtleties of performing leg extensions:

1. Get into a comfortable sitting position that keeps your pelvis and lower back firmly against your back throughout the entire set. Grasp the handlebars or the edge of the seat with your hands to make it easier to keep your torso stationary.
2. Bend your knees at a right angle and place your ankles under a special roller.
3. Inhale deeply and begin to straighten your legs to a horizontal position, tensing your quadriceps. At the top point, hold for 1-2 seconds, creating maximum load in the anterior thigh muscle.
4. Then, lowering the projectile, smoothly and slowly return to the starting position, avoiding the slightest inertia.
5. Perform the exercise for the desired number of repetitions.

In order for the load to be the same on all four heads of the quadriceps, the location of the feet should be parallel to each other. If you want to develop some separate part of the quadriceps femoris, the load can be varied by turning the socks. If the socks are turned to the sides, then the main load will fall on the lateral head of the quadriceps muscle, if to each other - the medial one.

At the bottom of the movement, the knee joint creates a right angle. You do not need to bring it further than the lower leg under the seat, this will not increase the effectiveness of the exercise, but on the contrary, it will increase the risk of injury to the knee joints.

Leg extension in a simulator with a minimum working weight is used as a warm-up on leg day before basic exercises (squat, leg press, hack squats). Leg extension with heavy weight is used as a “finishing” exercise after “pumping” the muscles of the lower extremities with a heavy base.

From the start, you should not take excessive weights, because it will lead to unpleasant consequences in the knee joints. It is necessary to start to unbend the legs in the machine with moderate weight and gradually increase the load with each workout. When drying, experts recommend using the minimum weight with the number of repetitions from 8 to 12 times in 3-4 sets. If you need to more accurately "draw" the relief of the front of the thigh, the number of repetitions is increased.

To draw the muscle relief and increase the tone of the muscles of a certain part of the body, leg extension is used in the simulator from a sitting position. This exercise is insulating, the main load is directed to the quadriceps of the thigh. Thanks to the simple technique of execution, even beginners can do it. But for a safe and effective workout, you need to learn some nuances. By following some simple rules, you can change your appearance for the better in the shortest possible time.

What muscles are working?

Exercise makes the quadriceps muscle, which is the largest in the human body, work. It takes an active part in knee extension and partially helps to flex the hip joint.

The quadriceps consists of several small muscles:

• rectus muscle, which is located on the front of the thigh;
• intermediate femoral muscle - passes under the straight line;
• lateral muscle - located on the outside of the thigh;
• medial muscle - forms the inner side of the thigh.

Due to the extension of the legs in the simulator, it is possible to make all the components of the quadriceps work.

On a note! The exercise is used before the main workout in the form of a warm-up, and also helps to improve the performance of some basic elements, such as squats, leg presses and others.

Usually, leg extension in the simulator from a sitting position is not used as a basic exercise. But it can be included in the program for beginners, whose muscles are not yet sufficiently developed.

Leg extension in a sitting simulator: execution technique

First you need to set up the simulator, taking into account your own height and leg length. The backrest is adjustable so that the hips can be fully accommodated on the seat. At the same time, the knees should be on the edge of the seat. The back fits snugly against the simulator. The lower part of the leg should rest against the roller. It is important to control the angle in the knee joint, which should not be less than 90 degrees.

Depending on the physical fitness of the athlete, the weight on the simulator is set. It is necessary to choose a mass that will help to effectively work out the muscles, but at the same time will not lead to injuries. You need to choose a weight with which you can complete up to 4 sets of 15 times. If, after performing the exercise, a pleasant burning sensation is felt in the muscles, the load is chosen correctly.

Technique:

1. Sit on the bench of the simulator. The loin and stoves fit snugly against the back. Put your feet behind the roller, and grab the special handles with your hands. The toes are turned up.
2. Exhale and slowly straighten your legs. The maximum tension should be felt in the quadriceps. Hold at the highest point for just a couple of seconds.
3. Take a breath and lower your legs, taking the starting position. You don't need to fully extend your knees. They should be slightly bent, which contributes to continuous tension in the muscles being worked out.
4. Do the required number of times.

Other exercise options

You can shift the tension by performing the exercise in other variations. For example, do one-leg extensions. This helps to get the best feel for how the muscles work.

In addition, you can exercise turning the toes of the feet outward or inward, which will also change the direction of the load. With the external turn of the socks, the medial head of the quadriceps muscle is intensively worked out, and with the internal - the lateral head.

Possible dangers

There are practically no contraindications for leg extension while sitting on the simulator. However exercise is prohibited for knee injuries. When flexion and extension of the lower extremities is carried out, a large load falls on the anterior cruciate ligament.

As a result, she is at high risk of injury. But this is possible only if the correct execution technique is not followed. If you choose the optimal weight, set up the simulator in accordance with your parameters, and also do the exercise taking into account all the recommendations, injuries are excluded.

What to replace?

If for some reason it is impossible to perform leg extension while sitting in the simulator, this exercise can be replaced by others. In order for the replacement to turn out to be more or less equivalent, their action should also be aimed at working out the quadriceps of the thigh.

The alternative options are:

• weighted squats;
• leg press;
• deadlift and others.

Some exercises can even be done at home, without going to the gym.

Most beginner athletes rely on their intuition when doing all sorts of exercises. Therefore, in the end, they make many mistakes that could have been avoided by listening to the recommendations of professionals.

Common mistakes when extending the legs in the simulator from a sitting position:

• sudden movements - when extending the legs in the simulator while sitting, it is necessary to make smooth movements, jerks can lead to injuries;
• incorrect setting of the main parameters on the simulator;
• lack of preliminary warm-up, which is required to warm up the muscles and prepare them for the upcoming loads;
• non-static position of the body.

• legs must be bent at a right angle;
• if you put your shins and feet under the bench at the start, this can lead to joint injuries;
• the back must be kept straight during the entire exercise;
• when lowering the legs, you should not linger for a long time at the minimum point, it is believed that this leads to an overload of the quadriceps femoris muscle;
• when reaching the highest point, you need to linger for a couple of seconds, tighten your socks and pull them over yourself;
• knees should be placed on the edge of the seat, they should not hang over it;
• it is important to sit steadily on the simulator when extending the legs, not to crawl;
• correct breathing technique also affects the final result;
• it is preferable for beginners to do leg extensions after the main workout, and professionals can use this exercise as a warm-up;
• if during the leg extension there is pain or discomfort in the muscles or ligaments, the exercise should be stopped.

On a note! After each workout, you must do intervals of at least two days. This time is enough for the muscles to rest and recover. If you neglect this recommendation, you can get injured in the form of sprains and tears.

Video

The following videos will help you to adhere to the correct technique when extending the legs in the simulator while sitting.

Sitting leg extension- an isolating exercise for quadriceps, which is performed in a special simulator. Most often, extensions are performed to finish off a muscle or to warm up; this exercise should not be considered as the main movement for gaining mass. In this article, we will talk about the technique of performing the exercise, consider common mistakes, give recommendations and draw up a training plan.

Performing leg extensions while sitting with a very heavy load on the simulator, you risk damaging the knee joint, so it’s worth learning the execution technique and following some recommendations. The exercise allows you to emphasize the load on different parts of the quadriceps, you just need to change the rotation of the foot and the location of the legs. You need to start doing extensions in the simulator gradually - first, the usual warm-up and warm-up, then several warm-up approaches, and only after that you can start working with working weights.

Sitting Leg Extension Technique

The exercise can also be performed with one foot, the technique does not change. The leg extension is technically a very easy movement, so it is often recommended for beginners. But don't get too fanatical about isolation exercises, as they won't help you build the muscle mass you want.

• Do not make sharp jerks when doing extensions, this is fraught with injuries to your knees.
• Prioritize correctly, extensions are an isolating movement that needs to be performed to warm up or finish off the target muscle group. Give your preference to such basic exercises as squats with a barbell, deadlift, if you want to build large amounts of muscle mass.
• Always warm up the joints and ligaments before performing seated leg extensions, do not use maximum weights.
• When using the machine, keep your back straight, look forward, and keep your hands on the handrails, and remain stable.

As you already understood, your leg workout should consist of basic exercises and several isolating ones. You should put the base in the first place, here is an example of a proper lower body workout:

• Warm-up, squats without additional weight;
• Squats with a barbell (2-3 warm-up sets and 3-4 work sets);
• Leg press (2 warm-up + 3-4 working sets);
• Leg extension in the simulator (2 warm-up + 3-4 workers);
• Leg curls in the simulator (2 warm-up + 3-4 workers);
• Deadlift (2 warm-up + 3-4 workers).

It is recommended to use a linear system of increasing weights - from smaller to larger. By correctly prioritizing - first basic exercises, and then isolating ones, you will definitely achieve the desired results. When performing leg extensions while sitting in the simulator, follow our recommendations, the safety of the joints and ligaments during training is the most important thing.

Video about the leg extension technique in the simulator

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They are strengthened, but to give athletic volumes, simulators are needed. Systematic exercises on the blocks provide a comprehensive study of the lower part of the body and form perfect forms.

Leg extension in the simulator while sitting is an isolated practice for the development of quadriceps. A single-joint exercise is used for targeted pumping of the central zones - the rectus muscles, as well as intermediate ones located directly below them. With hypertrophy, the lower muscles increase in volume and push out the upper ones. The side profile becomes more massive and wider. To form a teardrop-shaped quadriceps, it is also necessary to pump 2 lateral ones - medial and lateral.

Since the exercise is technically simple, there is no need to support the stabilizing muscles. Indirect stabilization render abdominal, straightening the spine, rhomboid, brachioradialis.

Practice solves both problems at the same time. To form a knee drop, the athlete only needs to change the position of the legs. Turning the fingers out the emphasis shifts to the sides. If a toes are directed towards each other, the stress is focused in the central zones. Besides:

1. Bending in the simulator draws the muscles in detail and forms the “banding” that occurs during separation.
2. Strengthen the ligaments, increase the maneuverability of the knee joints, necessary in athletics.
3. They create a base for working with large weights.
4. Helps restore joint mobility after injury during the recovery period.

When to perform

Sitting flexion and extension newcomers and intermediate athletes performed at the end of the base block when the legs are tired. Bodybuilders there is a rule to do a leg extension in a block at the beginning. This tires the large muscles of the front surfaces of the thighs and equalizes the power potential with biceps heads, which are inferior in size and power. The point is to pump blood into the quads to develop explosive strength with free weight squats.

Technique for performing leg extensions while sitting in the simulator

The principle is simple, but, like every practice, there are nuances. Before setting the working weight, the position of the backrest for flexion and extension of the legs is adjusted to the height of the roller knees.

Important so that the lower edge reaches the popliteal fossae. When located higher, the legs will remain on weight, which increases the risk of injury.

The roller below is raised to the ankles and pushed forward. With its lower location, it is impossible to work with large scales. In the basic position, the limbs are placed strictly at right angles, hands rest against the side handles.

1. On inspiration, the strength of the quadriceps unbends the legs, trying to raise them as high as possible. This provides a peak contraction of the quadriceps in each repetition.
2. At the end point of the abduction, a 2-second pause is maintained and slowly returned to the IP.

What you need to know

When bringing the socks together, the load get the outer zones of the quadriceps. Otherwise ligaments are under tension.

When bending and straightening under the pressure of the weight, the cruciate ligament is overloaded. That's why important follow a step-by-step algorithm and work with moderate weights.

• girls I practice with light weights many times.
• Men limit the number of times, but take large weights, which adds mass and strength to the legs, perform 12 reps in 4 sets.

If by the end of the training the muscles are tired, you can switch to leg extension with partial amplitude. Important do not drop weight down and avoid jerking movements.

For concentrated study of all 4 heads alternately work one foot. There are also other variations of the exercise that allow you to pump them from different angles.

Leg extension lying in the simulator on the stomach: execution technique

In addition to the outer zone, the exercise pumps the lower one. To enhance the effect, experts recommend spread your toes out to the side.

1. On a horizontally reclined back they are laid face down. The waist is on the line separating the top and bottom of the seat.
2. The shins are brought into the rollers, hands cling to the side handles.
3. With the effort of the biceps, bend the knees and bring the burden to the buttocks. At a critical point, they do a hitch for a couple of seconds and slowly lower their legs.
4. When bending the legs while lying down, the knees are not completely straightened, the rollers are constantly kept on weight.

Leg curls in the lying machine in video format:

Standing leg curl

In the spotlight- lower zones of the biceps of the thighs, calves.

1. They turn around to face the simulator, with the ankle of one leg resting on the rollers, with the other limb firmly on the floor. Make sure that the hips are close to the back.
2. They take the handles, after a deep exhalation, bend the working limb and raise the foot up until the roller touches the thigh.
3. On exhalation, they take the basic position and, without fully unbending the limb, immediately go into the positive phase.

How to replace extensions

Due to the strong load on the ligaments in the patella, not everyone can perform the exercise. For those to whom it is contraindicated, they squat with a barbell, perform different types of pulls,. Girls who want to give relief to their legs will be helped with a rubberized neck up to 10 kg. To better pump the biceps of the thigh, many bend their legs at home, clamp a dumbbell between their feet.

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And on the agenda we have an exercise known to everyone as "extension of the legs in the simulator". After a brief overview, we will consider the correct technique, as well as the most important nuances regarding the implementation of this exercise.

Leg extension in the sitting simulator refers to single-joint, that is, isolating exercises for the quadriceps muscles of the legs, which we used to call quadriceps. It is this exercise that is aimed at targeting this muscle group, therefore it is often used not only by beginners, but also by experienced athletes as an auxiliary exercise.

Some use machine leg extensions to “finish off” the quads after squats. Others do extensions to warm up the muscles of the front of the thigh and knee joints before training. The seated leg extension can also be used in supersets or to pre-exhaust the quads. There are many ways to use this exercise.

If you are not a beginner, then you have probably heard that leg extension in the simulator or in the machine is harmful to the knee joints. This is true if you do not adhere to the correct technique for performing the exercise. In general, any exercise is traumatic if you do not follow the correct technique. Therefore, in order to get the maximum benefit and not harm, let's look at the correct leg extension technique in the sitting simulator.

Leg extension in a sitting simulator: execution technique

• Sit on the machine and place your ankles under the support rollers. Grasp the handles of the simulator with your hands and press your back against the back.
• Smoothly, without sudden movements, straighten your legs at the knees, while exhaling. Hold for 1-2 seconds at the top of the amplitude, holding the peak muscle contraction, then slowly lower the weight while inhaling. Do the required number of repetitions.

Notes on doing the leg extension exercise on the machine:

1. Before starting the exercise, adjust the position of the backrest of the simulator and the leg roll.
2. Perform the exercise at a slow pace, without jerking, so as not to injure the knee joints. Focus on the work of the muscles of the front of the thigh.
3. By turning the socks to the sides, you will shift the emphasis of the load on the inner surface of the quadriceps. Conversely, by turning your toes inward, you will shift the focus of the load to the outer surface of the quadriceps.
4. Perform leg extensions on the machine at the end of your leg workout, after squats and/or.
5. Increase the working weight gradually to prepare the muscles and joints for work without injuring them.
6. Experienced athletes can alternately perform the extension with one leg in order to better concentrate on the work of the muscle of each leg separately. However, for beginners, this technique will not bring benefits.

Do you include leg extension in the sitting simulator in yours and what recommendations can you give on the execution technique? Write the answer in the comments.