SINGLE LEG EXTENSION
Do these exercise one
leg at a time so that we can focus on each individual quad muscle, especially
on the vastus medialis, or inner thigh.
To get the fullest range of
motion possible for single leg extension workout, hold your thigh down against the pad with your hand,
then extend and contract your leg all the way up and all the way down in
a nonstop rhythm. Does this until your thigh is fried, then switches
legs and repeats.
1) Use a leg extension
that has a back support, which will help protect your back. Choose a low
weight that you can lift easily for 10-14 reps.
2) Seated in the
machine when performing the single leg extension exercise, keep your back flat against the seat back and hook your left
foot behind the lifting bar.
3) Lift the weights
slowly until your leg is fully extended in front of you. Concentrate on
keeping your lower back pressed against the seat's back pad at all times.
4) Slowly lower the
weight, returning your foot to the starting position and squeezing your
glutes on the way down. Do 12-15 reps. As your strength builds, increase
the amount of the weight for your single leg extension workout.
5) Repeat with the
opposite leg. Do 3 sets for each leg.
Get your Bodybuilding Supplements at discounted price