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The leg extension targets the quadriceps, which are the large muscles of the front of the thigh. Technically, this is an "open chain kinetic" exercise, which is different from a "closed chain kinetic exercise," such as a squat. The difference is that in the squat, the body part you're exercising is anchored (feet on the ground), while in the leg extension, you're moving the padded bar, which means your legs aren't stationary as they work, and thus the chain of movement is open in the leg extension.
In order to perform the exercise, set up the leg extension machine so the pad is at the top of your lower legs at the ankles. Your knees are at 90 degrees. Select a weight that will give you a moderate load for 10 to 12 repetitions.
1. Place your hands on the hand bars.
2. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
3. Exhale and lower the weight back to starting position.
4. Extend your legs in a slow and controlled manner, don't use momentum and jerky moves, which may cause you to lift your butt off the seat (as in the wrong video)
Hope this helps, guys!
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