Leg extension in the simulator - quadriceps training

Leg extension in the simulator is an isolating exercise for quadriceps, which helps to draw relief and improve the shape of this muscle. The technique of performing the movement is quite simple, but it has its own nuances that you need to know for an effective and safe training of the legs.

Work of muscles

When doing leg extensions, the main load falls on the quadriceps femoris, that is, quadriceps. This is the largest muscle in the human body, its main function is to extend the knee joint and straighten the legs. Partially, this muscle is involved in the flexion of the hip joint.

Leg extension in the simulator - quadriceps training

Quadriceps consists of four smaller muscles:

  • Rectus femoris - covers the thigh in front.
  • Intermediate thigh muscle - also located in front under the line.
  • Lateral muscle - forms the outer side of the thigh.
  • Medial - respectively, internal.

Leg extension in the simulator - quadriceps training

Raising the legs while sitting, or as they sometimes say, extension of the lower leg in the simulator allows you to work out all the bundles of the quadriceps, draw relief and improve the shape of the legs.

Also, the implementation of this exercise helps to improve performance in basic movements, such as a squat or leg press.

Extensions are used as a warm-up before the main leg training, for preliminary fatigue (at an advanced level), or for finishing off quadriceps after basic exercises. As a basic exercise, it can be given to strengthen muscles for beginners, for whom basic squats are still too complicated.

The effect of exercise on the knees

Separately, it is worth mentioning the effect of extension on the knee joints. When bending and straightening the legs under the influence of weight, the anterior cruciate ligament experiences a significant load.

On the one hand, this creates a risk of injury. That is why an impeccable adherence to technology and the use of moderate weights are important.

However, on the other hand, with the correct execution and application of a small burden, the exercise strengthens the ligaments of the knee. In particular, it is used to rehabilitate athletes after injuries. In other words, everything is poison and everything is medicine, both determine the dose.

In order for the exercise to bring only a positive effect, it is necessary to perform it correctly.


At first glance, exercises are simpler than leg extension in the machine, and you can’t imagine. We sit on the seat and drove off. This is partly true, but, as in any business, there are secrets.

So, first of all, the simulator needs to be adjusted for itself.

As a rule, two parameters are regulated in the machine - the position of the back and the location of the roller for which you wind your legs. Well, and, of course, weight.

  1. The backrest needs to be set so that your hip fits completely on the seat. That is, so that the knees fit perfectly on the edge of the seat, and the sacrum is pressed to the back.
  2. The position of the second roller (for which you plant your legs) must be set so that you rest against it with the lower part of the lower leg.

    The angle in the knee joint should not be less than 90 degrees.

  3. The last thing to do is set the weight, depending on your level of training. Choose your weight so that you can do 3-4 sets of it 15-20 times each. Large weights are not used in this exercise.

Having prepared a "workplace" for ourselves, we proceed to the exercise.

  1. Sit in the simulator, press your back against its back and place your legs behind the roller. Hands hold the special handles on the sides of the seat. Lift your toes up.
  2. As you exhale, gently bend your knees. Tighten the quadriceps at the highest point as much as possible, stay in this position for 1-2 seconds.

  3. While inhaling, lower your legs down in a controlled way, but do not bend them to the end. That is, even at the lower point, the quadriceps must be tense. Watch your knees, don’t throw your legs down sharply.
  4. Perform the desired number of repetitions.

Among the variations of this exercise, it is possible to indicate the execution of the extensions alternately, first with one foot, then the second.

This approach helps some to better feel the work of the muscles, or it can be used in the presence of asymmetry.

You can also do leg straightening by turning the socks in or out. When turning outward, the load is shifted towards the inner (medial) head of the quadriceps, when turning inward - towards the outside (lateral).

When your muscles are already too tired to perform full extension of the lower leg, you can complete the approach with partial amplitude repeats. The main thing is to prevent sudden movements and not to throw weight down.

Performing leg extensions in the simulator will help give the thigh muscles the desired shape and draw relief. For the harmonious development of the body, this exercise should be supplemented with leg extensions in the machine or other exercises on the back of the thighs.



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