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Proper Form for Seated Leg Extension:
- Starting Position: Adjust the seat so your knees align with the machine’s pivot point, and the pad rests just above your ankles. Sit back with your back flat against the pad and grip the handles for stability.
- Engage Your Core: Keep your torso upright and maintain a neutral spine.
- Extension Motion: Contract your quadriceps and extend your legs upward until they are fully straight but not locked out.
- Peak Contraction: Squeeze your quads at the top for maximum muscle engagement.
- Controlled Lowering: Slowly lower the weight back to the starting position while maintaining control.
Common Mistakes:
- Using Too Much Weight: Excessive weight can strain the knees and reduce control. Choose a manageable resistance.
- Locking the Knees at the Top: Fully extending is fine, but locking out can put unnecessary stress on the knee joints.
- Rushing the Movement: Performing reps too quickly reduces muscle engagement. Focus on a controlled pace.
- Lifting the Hips Off the Seat: This shifts tension away from the quads and can strain the lower back. Keep hips firmly in place.
- Dropping the Weight Too Fast: Lowering the weight too quickly reduces effectiveness and increases injury risk.
Seated Leg Extension
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Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
