The RIGHT Way To Use The Leg Extension For Big Quads! (FIX YOUR FORM!)
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- Опубликовано: 22 авг 2024
- The Leg Extension is a machine that is GREAT when you want to grow your legs. The leg extension looks easy at first glance but we often see people doing it wrong. Watch this video and find out how to do the leg extension properly.
Set Up:
- Set it up so that your shoes are slightly underneath the seat
- Pad is just above the ankle point
- If pulling the knee causes too much pain increase the angle.
- Adjustable Back Rest
- If you have shorter legs come closer
- Longer legs go backwards
- Don’t go too far forward or you aren’t using your quads!
- Aim for 90 degrees
- Secure your hands on the grip
- Pull butt back and engage them into the seats
- Flex and extend your knees upwards
Tempo:
- Don’t do fast reps!
- Where the quad is working most is when the leg is coming down. If you are doing fast reps then you are probably not working your quad hard enough
- Hold the top position
Foot Position:
- Which way you point your toes won’t make a big difference, but it can hurt you knees if you do it the wrong way.
- If your feet are straight then your knee will work properly
- Make sure to keep feet and knee aligned
Follow these tips with the leg extension and watch your quads get real big.
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I've never seen such a perfectly detailed yet condensed/short video on any gym movements before. So many incredible tips and attention to small details I had no idea about, thanks you!!!!
Man the first few weeks of using this machine was fine and I recently got really bad knee pain from it, I had no idea you could adjust the thing ur shin goes against!! Thank u!!!!
GREAT VIDEO! SO many people in the gym doing these incorrectly. One thing though...you referred to the knee as a pivot joint. It's actually a hinge joint.
most machines in the gym have stickers that says “pivot point “ so I’m sure that’s why he referred to it as that
Everything you said is correct...... now before you pull engage the quad first....before you pull.....that motion disengages the initial load to the knee.......nice information.
Thank you, Roman.
I thought the 'conventional wisdom' wrt bodybuilding (backed up to a limited extent by EMG studies) is that pointing the toes OUT (or more specifically, externally rotating the hips) worked the INNER quad (vastus medialis) more and pointing them IN worked the OUTER quad (v. lateralis) more. Possible reasoning being that the muscle in question is brought toward the top surface of the upper leg and thus into a more advantageous position for applying leverage. I think he stated this the wrong way round. But I agree that either way is probably not going to make a great deal of difference for most folk. Another thing I found helped in preventing knee pain was to align the CENTRE of the knee joints with the cam axle. A lot of people use with their knees further back towards the seat. So, if they even bother to check, they set up with the FRONT of their knees in line with the axle.
First off, hell of a video. You addressed the important aspects of this exercise that most don't. Anyway, the reason why this particular exercise is not recommended/safe in the long run is because it creates a lot of shear force in the knee joint, which from what I understand, grinds at your cartilage. This is what sports physios will tell you, thus making it unsafe period. In terms of muscle hypertrophy, it's a heck of an exercise, you isolate the quads and perform its function, no debating that! So the question if you do perform this exercise is more so about longevity and health over muscle development. Do recognize that people can go without problems by implementing this exercise in their routine.
J Cruz All good points.
I'd probably go light as to not put shear force on the knee and focus on squeezing the quads
If you use proper weight, and good form, this exercise is less dangerous than a squat.
Do Low Volume High Reps on this exercise
Like the cues, especially the one on foot rotation; I tore my meniscus on one of these machines! Would love to see a video on cues for a declined sit up.
MsIrishND Lisa YIKES!!! Brutal injury :/
Danny’s stuff is great- glad he is part of the Mind Pump team!
Kevin Cruikshank Thanks Kevin, we are glad your following along!
LMAO 😂 "leg extension is bad for your knees" but loading 600lb on your back for a squat is perfectly safe. There's a chance for injury on every exercise.
Lol I fucked up my lower back/right knee doing squats that's why I'm looking into extensions, now. Every exercise has its place.
On the placement of feet to hit certain areas, would it be better with lighter weight and more reps?
Clear, detailed and very well presented and your genuine personality is evident. Nice vid!
Thanks for this video. I need to rebuild my quads and the leg extension was my go to machine for what I want. You clarified the need on how to do it right and negate those who insist it is not a good idea.
Thank you for covering this. I like doing leg extensions, thank you for the tip on foot positioning.
mDiago 6200 Anything else you would like to see us cover?
It’s the cues you bring that make you truly 1 of the best in the biz!!
MrDesertmike Thank you my man!
Excellent young man! Great advice for someone my age. Great teacher!
Armando Gallegos Thank you, Armando.
Thanks Danny!
Great information as usual.
Awesome leg and calf development💪
Kelly Gjesdal Thank you, Kelly.
I always wondered if I should flex foot or relax it. Your video was helpful in answering that. Thanks!
Great content as usual coach.. can you demonstrate the optimal way to perform dumbbell leg extension for workout at home. Thanks🌷
This was great, can you do one distinguishing the difference between lying and seated leg curl?
I always squeeze at the top and lower slow with a lower weight and wow! It blows my quads up majorly. I always see this exercise being done incorrectly.
Great video! very instructional and professional, well spoken. Thank you
simple and straight to the point!
cheers
You're an excellent teacher and once again a really helpful video👌!
Thank you! anything you would like us to touch on?
Hi Danny! Would love to hear your view on strive machine and how to use the varying levels to help build the quads further (Level 1,2,3). Thank you! Love your vids so glad I found you!
Thanks man, you’re a great teacher, covered every question I had and more!
Very thorough tutorial. Just a matter of time before we hear you on the podcast!
majoven Could happen!
Love your videos!
I sometimes feel the muscle burn in my shins as well as my quads and occasionally just my shins but not my quads?!? Would that be the back rest placement?
Thanks for the video sir!
One machine I see in many Gyms is the "Rotary Torso" gizmo, in which one sits and twists their body. It seems kinda harsh on the spine. Could you consider going over that machine in a video topic and maybe what to do instead?
Thank you!
Otto Kalliomäki I typically don’t use that machine at all.
Great video, but I will say holding at the top isn't always necessary for me. If I do 240lbs for 20 reps I feel the burn in my quads more so then when I hold at the top with the same or lighter weight (240lbs is max on my machine)
Thank you for your videos! But I’d like it if you can show how to do leg machines like this w/out machines? Since I work out at home and only have a bench and weights not this or hamstring machine. Thank you
Lisa Bonelli “sissy squat”
@@MindPumpTV not good
great video now one for leg curl machine both lying and sitting maybe discuss the difference between them too
Can you guys discuss and show exercises for grip strength??
Karla We can. Default answer is pull-ups and deads.
i had problems with grip strength, then i added romanian dead lifts to my training. Problem solved!
What's up MIND PUMP SQUAD ? Love the content as always .
So glad you enjoyed it!
great video...very good and informative. thank you
I’m surprised you didn’t mention flexing the foot itself - if the toes are pointed and the foot is not flexed into a 90° position in relation to the shin I noticed that it hurts the knee to perform the exercise, but if you flex your foot before starting the movement then it doesn’t hurt the knee at all - at least for me anyways. I see a lot of people doing this exercise with the toes pointed or the foot not fully flexed.
Firstly, kudos for uploading a video on RUclips to be subjected to all kinds of criticism. The majority of your explanations were correct based on completing a TUT concentric exercise. I disagree with your comments around fast explosive movements, simply because if you're using ballistic movements to excite neurological stimulus in order to lay down new neural pathways (sarcomeres) you require the muscle to fire fast to evoke morphological adaptation. The important thing to get across is safety according to the training age of the individual and what they are using the machine for. Also, altering positions do stimulate muscles differently via percentage outload according to angle and load (agonist -antagonist) as well as adjoining supportive muscles that work in conjunction with biomechanical movement. Again, well done.
I often mess up with the speed and do this exercise too fast. I need to pay more attention to that
Good information. People always have opinions on the best way, but I'm all about the way to do things to prevent injury. Especially to the knees. Is this your same opinion when using the seated leg curl machine??
Thanks Danny and mind pump perfect once again 🔥🔥🔥
Roel Bueno hopefully you can put it to use.
This is 4 years old and idk if you’re going to see this but is any benefit of using or not using the hand grips? Does it work out the quads differently? My cousin says it does but I just want some clarification.
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
That’s very helpful, thank you ❤
Pointing out works your inner leg ,pointing inward works your outer leg
Bro, great job!
Well said 💯
Awesome video! Would love to see a video on seated and lying leg curls.
My biggest problem is that my family has fatty thighs. I cant fit optimally in my machine, nor can i keep my thighs straight forward in the machine.
The machine at my gym also has a roller pad?
1. Knee position
2. Back angle
3. Ankel position
4. Hand placement
5. Toe position
6. Tempo
Thank u guys
Great video man, I have an important question since I switched to home workouts. Are those benches with the leg extension attachments any less safe than a leg extension in your video or others in the gym?
Mines for example is the Golds Gym XR20. Thanks in advance, I need my knees since my job involves alot of walking checking Patients hearts.
Btw I found an awesome way to hook up bands from the door to the machine for the extensions and it feels amazing bit the knees are the ones I care about the most.
Henry Fernandez --- I have the same leg extension device on my bench. I use it to heal my knees and I have used it many times over the years. Just use higher reps, controlled tempo and don't lock out the knees.
@@jawbaw6471 Awesome thanks for the tips
Hello can you cover leg press? I feel pain in my knees after left press ever tho I dont put my feet too high.
Wat is a good weight and reps for good muscle mass
What can do for runners knees?
I always lay flat and I feel no pain in my knee caps at all or any more.
Why did my physio say I have to turn foot outwards while extending?
I'm rehabing a knee injury rn. Is it safe to do these single leg I can only do like 10 pounds single and that shit makes my quad burn real good, but I'm worried if its going to cause more ligament and tendon problems in my knee.
Doing them singly is usually better especially on a rehab. That way you can train the one that needs to be trained slower than the other leg , it won’t take over all the action and then not really work the rehab leg. working both legs at the same time causes the more strong one to takeover.
My lower shin keeps rubbing off and bleeding. What do I do?
Is that foot pointing in or out thing also apply to the leg curl too in terms of added knee stress?
Lucent Shadow Not as much.
Tnk u very nice 💖
Jamilarahaoui Rahaouijamila Enjoy!
Would love to see a video on your tips and queues for the leg curl too
When I'm doing this, I feel most comfortable in my knee when my toes point inwards...why is that and am I causing harm to myself doing that? Thanks for the detailed video :)
Sounds like it's not good for your kneecaps in the video
How to get bigger legs for tall guys!?! (6’3” by the way)
thanks
i can’t seem to extend my legs completely, I stop at about 160-170 degrees, is this bad?
How many reps and sets and how
it's actually the opposite, pointing in your feet actually works the outer (vastus lateralis muscle). You can even feel it when sitting in a chair. It's not pseudoscience or anything. That's like telling me that a skullcrusher/swiss press is the same as a tricep pushdown. Same motion but different pivot.
The issue with doing it the conventional way (for some people_ is that the biggest muscle is going to take over. Therefore, in my case, i get an overdeveloped vastus medialis muscle. Putting my tendons/ligaments around my patella at risk.
It's just like the anterior delt vs rear for most people while doing the overhead movement. Yes, the overhead fires the most muscle fibres when for a shoulder movement but when people have underdeveloped rear delt. This will cause rotator cuff injuries down the line.
Bad information on this video, you should have just left it as a machine setup video.
do you lock out when holding at the top?
Great tutorial and NICE SNEAKERS
Can i do in this machine one leg workout? That i can do the right leg alone then left?
Yes. I can do one leg with no problems.
I would say the back adjustment has nothing to do with hip flexion angle. You want your lower back in contact with the rear pad and your knee right at the pivot point of the machine.
Does the quad on the outside of the machine work less then the one closer to the machine?
They work the same
Reverse Grip Bench Press tutorial
To the person reading this, you’re absolutely amazing and wonderful! God is SO great! God is SO real!! God bless you!!! God bless everyone!!!❤️❤️❤️❤️❤️
The amazing Paul Check brought me here.
wont knee lockout cause injury?
It depends on the individual. There are no absolutes.
Not only is the knee a hinge joint, but you got the toes in/toes out thing backwards and trust me, It makes a huge difference. There is a lot of good in this video, but don’t start speaking on things you’ve never done or things that are debatable. It makes you look less informative and more opinionated. Easy way to get yourself dismissed by other people in the fitness world.
Y’guys.. I really couldn’t stay awake any longer 😫 Sorry.. Squad was sleeping 🙃
By the way: I always heard that you should pull your toes towards you, say that if you were very mobile, your toes would touch your tibia. Is that a good cue, or is it a waste of time and effort? Thank you 🙌
Wezz I have heard this as well. Don’t always teach it. Seems to work well for some.
I never asked to see your patella, then you just whipped it out without any warning.
Need a Video for the sissy squat machine
Daniel Hewitt Noted
holding top position is a bad idea, as it can injure ur knees
My knees keep cracking 😩 someone help !
try changing the position of the machine. Pay attention to the position of your knee when it pops and then see if you can work around it.
Holding contractions in any exercise is just cramping the muscle, it has squat to do with more growth.
b.s.
@@jnprather Yes holding is bs, asinine, and for imbeciles. Growth, from the workout side of it, only needs progression, working the muscle is all that is needed before applying progression.
@@sword-and-shield lmao, im sorry you're so arrogant about something you're so wrong about
@@jnprather I'm sorry you are either ignorant, some science spewing meathead wannabee, or a 12yr old. I have been working out on and off over 40yrs I have probably loss more muscle than you have ever gained, not to mention all the others I have known and witnessed over those years. So experience and my eyes are going to trump anything you have to spew, so keep at those books kid, what's next some Mentzer Heavy Doodie bs...there is some arrogance for you, based in reality.
Every exercise is a potential injury
*he looks like the ebay version of faze censor*
Whatever that means lol.
@@MindPumpTV he looks like faze censor look it up
lol cody thats valid
I'm sorry that was disrespectful
bump
You need to aply this..A lot..Youre shaped like a Mcdonald straw and giving tips..
This guy isn't lean enough, so I can't take anything he says seriously.
😂😂😂
Leaning too far forward DOES NOT engage the hip flexor (rev fem) due to active insufficiency. Leaning back engages it.