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The leg extension is a good exercise for isolating muscular contraction in the quadriceps, [14] but as with all isolation exercises, should be included in a holistic resistance training program working all muscles, especially antagonistic muscle pairs (such as the quadriceps, hamstrings, and gluteal muscles), to avoid muscular imbalances, which ...
11. Floor seated leg extension. 1. Sit on the floor. 2. Keep your back firm (don’t slump) and lean back slightly. 3. Keep knees bent at a 90-degree angle. 4. Keep heels on the floor with toes ...
Common Mistakes: Rounding your back, minimal leg extension, moving too quickly, holding your breath. Step 1: Begin in a seated position with your legs bent. Lean back slightly so your torso and ...
In hypertrophy-focused training, isolation exercises like the leg extension enable greater muscle engagement, increasing muscle fiber recruitment and growth. It's pretty simple to knock out reps ...
Bridging exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the gastrocnemius (like the hamstring, also a knee flexor).
The back extension is performed while lying face down partway along a flat or angled bench, so that the hips are supported and the heels secured, by bending down at the waist and then straightening up again. This is a compound exercise that also involves the glutes. Equipment Body weight, dumbbell or back extension machine. Major variants
The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension. Other muscles are involved in stabilizing weight on the back and maintaining balance. The degree of knee bend used will change the focus.
Seated leg extensions are a better alternative for isolating the quadriceps without putting as much stress on the knee joint. Make sure to use a manageable weight and focus on controlled movements ...
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