Training Tips - Leg Extensions

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Training Tips - Leg Extensions

Written by Dr. Daniel Williams D.C.

Monday, 27 October 2008 11:10

The leg extension is a resistance weight training exercise that targets the front of the thigh. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these

machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle, the quadriceps. There are four parts to the quadricep muscle which are called the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. This exercise should not be considered as a total leg workout, such as the squat or deadlift, but is still a vital part to any paintball player’s training. This exercise will continue to help support the paintball athletes’ ability to be on their knees or in a lunge position during the games.

FORM

WARNING: Each gym's leg extension machine will be different. Make sure you understand how to use your gym's equipment before attempting the exercise.

1. Adjust the seat so that the small of your back rests against it and your knees are in line with the pivot point of the pulley.

2. Adjust the foot pad so it rests slightly above your foot at ankle level.

3. Firmly grasp the handles by the seat.

4. Face forward and keep your chest out.

5. Straighten your legs until they are horizontal with the floor and keep your back pushed into the seat (Fig. 6). The best part of this exercise occurs at the contraction when your legs are straight. To get the most out of it, squeeze and hold the contraction at the top for a few seconds then lower the weight.

6. Slowly lower legs until they are back to starting position.

As you bring the weight back down, do not allow your knees to go past 90 degrees. This will minimize knee stress. This exercise should not be done with heavy weights that would force you out of your seat. If you have any knee problems, this exercise should be done with extreme caution, depending on the knee issue. This exercise should be done slowly and deliberately, allowing no momentum or explosive force to come into play. Using explosive force or momentum may lead to injury.

In this exercise, do three sets with ten repetitions. The weight can be the same in each, but the rest interval between sets should be only 30-60 seconds. Start light -- maybe just 20% of your body weight at first -- until you find the right weight for you for this exercise. The right weight is one that challenges you over ten repetitions, but that you can ultimately complete.

VARIATIONS

The variations to this exercise are limited only to the machine. Once the athlete has reached the maximum amount of weight that the machine has to offer, then the athlete can use a single leg to lift the weights. Don’t forget to start with a lower weight. Some athletes may want to split the weight that they were lifting with two legs. For example, if you were lifting 200 pounds with both legs, then you may think that you can lift 100 pounds for each leg. This may not work, because of the synergistic effect. A synergistic effect is an effect that occurs when two legs working together may have a more powerful effect on lifting than when the legs work separately. So make sure you start with a lower weight that each leg can lift.

There are some theories that suggest that by turning your toes outward or inward can focus on the inside or outside of the quadricep muscles. I do not agree with this, nor have I found enough supporting evidence.

At our chiropractic facility we have unique cable machines that allow the athlete to exercise the quadriceps while standing on one leg. This increases stability and balance for the supporting leg while exercising the other leg.

Regardless of the type of leg extension machine that you have access to I recommend that you add this exercise to your routine for overall conditioning and well being. Next month we will talk about lat exercises. These exercises will help strengthen the back and give shoulder support for the paintball athlete.

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