Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Quads
Leg Extension (Toes In) Overview
The seated leg extension (toes in) is a variation of the regular leg extension that targets the vastus lateralis, which builds muscle in the outer thigh.
This exercise can be particularly hard on the knees. So, for those with prior knee issues, it may be beneficial to stick with other movements, preferably compound, to target your quads.
The leg extension is a great exercise for quad development and may be beneficial to include in your workout routines if your goals are more aesthetics-driven.
The leg extension can be utilized in both leg workouts and full body workouts.
Leg Extension (Toes In) Instructions
- Select the desired resistance on the weight stack and adjust the seat so your knees align with the pivot point of the machine.
- Place your feet under the pads with your toes pointed inward (toward each other).
- Hold the side handles to stabilize your upper body. This is the starting position.
- Slowly extend your legs by straightening your knees.
- Pause and squeeze your quads at the top of the movement.
- Slowly lower the weight back down to the starting position. This is one rep.
- Complete the desired reps, focusing on controlling the movement.
Leg Extension (Toes In) Tips
- Control the weight. Don’t let the weight drop too quickly and maintain control throughout the movement.
- Activate the quads by squeezing your quads at the top of the extension for a stronger contraction.
- Avoid locking your knees to maintain tension in your muscles.
0 Comments