One legged extensions

COURTESY OF GLOBAL FITNESS

Major muscles used

• Quadriceps

Performing leg extensions (one leg)

• Sit in a leg extension machine with your legs behind the roller pads and your hands grasping the machines handles or the sides of the bench.
• Your knees should be bent at a 90 degree angle and have the seat or bench against the back of your knees with your toes pointing in front of you.
• Slowly extend (lift) one leg at a time contracting your quadriceps until they are almost straight out in front of you, without locking your knees at full extension. Hold that position for a split second while flexing your quadriceps.
• Return to starting position slowly, in a controlled manner.

Be careful

• Don't lock your knees at full extension.
• Don't jerk the weight up.
• Don't let the roller pad just drop down, be sure to let the weight down slowly.

Alternative exercises to leg extensions (one leg)

• Leg extensions

Courtesy of Global-Fitness.com, your Online Personal Trainer

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