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Leg Extension

LEG EXTENSION

Taken from Dave Draper's book, Brother Iron, Sister Steel

Performed with the assistance of a machine, the leg extension works the powerful four-part muscle structure of the front thigh, the quadriceps. It has its place in the training of the thighs, though I reserve it for the first part of my leg extension/curl/calf raise tri-set. This demanding union placed before my squat workout serves as a significant warm-up and heavy-load preparation. It strengthens and shapes the quads, yet I am reluctant to apply more than a guessed eighty-percent last rep overload as a caution against knee risk. Remembering adjustments for personal needs, I do 5x12-15 slow and steady reps, moderate weight, no momentum, brief mid-rep contraction. Lactic acid exudes, fire everywhere.

• Vince Gironda had a slightly "different" way of doing leg extensions...which I will detail for you here, along with some general cautions about the movement:

Leg Extensions Leg extensions can be tough on the knees, even when performed correctly...and most don't do them correctly. A lot of machines start you with the legs too far back (i.e. beyond a 90 degree angle lower/upper leg) and that is incorrect. You should stop just short of that position. Although a full lockout doesn't hurt...if you achieve it by ballistically "throwing" the weight and then trying to hold the lockout...BAD JUJU! Leg extensions should be done slowly, so that you could stop the movement at any point you wish, in order to minimize the shearing force on the knee, which is greatest at the top of the movement. Lockouts can be held for a second or two...but you shouldn't hold every lockout for time.

Also, you should experiment with toes pointed or toes straight up, pointed in together or out to the sides...to find the most comfortable postion for your knees. The muscle action/emphasis will only change slightly and isn't worth the worry...while your knee comfort is worth devoting some experimentation to find the positions that best suit you.

Leg Extensions – Gironda style The Gironda style leg extensions require the use of the old fashioned, straight top leg extension/curl bench. It is less easily to perform (if not impossible) on an angled or seated bench.

Take your position of the bench as normal...and grasp the sides of the bench about 14-18 inches behind your back. Begin the leg extension movement. As your reps progress, it will become harder and harder to reach a full lockout position at the top. When this becomes obvious, lean back as you extend the knees. You increase the amount of lean back with each succeeding rep until your body and legs form a straight line in the maximum lay back position. (If you are able to completely straighten the legs while lying down on the bench top...this is acceptable. This allows you to hit a lockout with heavier weight than you would be able to do if maintaining the seated position throughout. This allows you to extend the set for higher reps...versus the few that an absolutely strict performance would allow you to achieve.

DO NOT ballistically "throw" the weight as you do this...just let the lean back of your upper body assist with the lockout. If you throw a heavier weight than you can properly manage to the lockout position and then attempt to hold the weight when the momentum reverses itself...it is very possible to injure yourself. This subjects your knees to substantial "shearing forces" in their weakest mechanical position and should not be done.

The leg extension and the lean back occur simultaneously and very smoothly. This is "loose" exercise performance carried out with intelligence, so that you may obtain benefit throughout the various stages of fatigue in the movement.

Just remember that it is not a ballistic move.... Wicked Willie