Does Leg Extensions are Benefits or Riskadmin
The Leg extensions are the exercises usually done with a lever machine. This is a weight training exercise which targets quadricep muscles that run along the front of the thigh from your knee to your pelvis. It is responsible for hip flexion and knee extension. This exercise is performed by sitting in a chair and lifting a weight bar using your quadriceps muscle.
Most people have debated the Leg Extension exercises with regard to the safety of the exercise. There are critics that leg extension exercises can damage the knees and even full depth squatting is better. But after a research, it had been proved that leg extension exercises can be performed safely. Here, we will discuss some drawbacks and benefits of leg extension machines.
Cons of Leg Extension Exercises:
The leg extension applies constant tension to the anterior cruciate ligament (ACL), the people with ligament injuries should avoid this type of exercises. It can increase the risk of lateral patellar deviation in which the kneecap can slide unnaturally.
A lot of force with heavy weight can fail the hamstring in supporting the knee. There is a chance of sustaining knee injury while performing leg extension with heavy weight. But this functional training will not be carried into real life.
Pros of Leg Extension Machine:
The Leg Extension machines are the simple and intuitive exercise that targets the quadriceps. It is a better option for people who need to isolate their quads without activating the other muscles or glutes.
People with a hamstring injury can appreciate this type of isolated exercise. Building quads with leg-extension exercise can improve the force of kicking movements.
The leg extension exercises should be performed in a proper form and executed in a safe way. The exercises should be carried sensibly to prevent from the risk of injuries. Here, some of the safety measures for performing leg extension workout are mentioned below
Caution for Leg Extension Machine:
If you are suffering from any knee injury or pain, seek guidance from a qualified physical trainer. Consult a physical therapist who is specialized in weight training rehabilitation. It is recommended to use a lightweight to reduce the chance of injury to your knee.
Make sure to use a proper form which involves sitting back against the seat pad and using the control to extend the leg movement. Extend the legs without straining the knee joint.
Mix up the quadriceps workout and make sure to do squats also. It helps body conditioning along with the leg extension machine.
Avoid lifting heavy weights. It is advisable not to do more than about three sets of eight to 12 reps at moderate load. So, there is no need for any endurance sets with high repetitions on the leg extension machine.
Thus, leg extension machines are recommended when proceeding in a sensible approach. It can be effectively used for building both strength and muscle. And also, make sure to incorporate squats and lunges for an effective workout in achieving your fitness goals. Read more about Kettlebell Workouts for Weight Loss