1. Leg Extension ESS 422 Liz Fieck

2. Muscles • Quadriceps • Vastus Medalis • Vastus Intermedius • Vastus Lateralis • Rectus Femoris • Sartorius • Articularis genus • Gastrocnemius • Joints • Knee

3. Activities that would benefit from the Leg Extension • Running or sprinting in track or football • Kicking in soccer or punting in football • Shuffling in basketball • Cycling • Wrestling

4. Contact points for the Leg Extension • Gluteus • Hamstrings • Lower back • Ankles • Hands

5. Grip Placement • Place hands on the grasp handles on either side of the apparatus. • You can also grip the seat for support.

6. Body Position at starting position • Keep the head, neck and trunk in-line along the frontal plane. • Keep thighs parallel to the transverse plane. • Keep legs perpendicular to the transverse plane.

7. Performance of the Exercise • First Movement Phase: The body starts in eccentric position with legs at a 90 degree angle.

8. Performance of Exercise • Mid-Range Position: The performer begins to lift legs at a 180 degree angle, focusing shortening the quadriceps (concentric phase), holding this position for 1-2 seconds in an isometric contraction. The foot stays in a dorsi flexed position.

9. Performance of Exercise • Final Movement Phase: The quadriceps begin to lengthen into an eccentric contraction as the knee flexes downward approaching starting position.

10. Performance of Exercise • End Range Body Position: The body position has arrived to starting position completing one repetition of a leg extension exercise.

11. Spotting Technique • You can have partner assist lifting the weight by either standing in front or to the side of the roller pad in order to assist lifting the weight if the lift becomes too difficult for the performer.

12. Concerns When Performing Lift • Hyperextension of the knee • Approaching starting position with too much force. • Pulling or straining the quadriceps due to too much weight.

13. Breathing Pattern • Inhale when bringing legs back to starting position into a eccentric position. • Exhale when lifting legs to a concentric contraction.

14. Five Variations of the Leg Extension • Front squats • Standing Calf raises • Step-ups onto a box • Lunges • Wall sits