News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It does feel really tight. I fucked up my right knee on extensions before. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. the Leg extensions are the main exercise in firming up the patellar ligament and quadriceps addition for the knee. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. Leg Extensions - Bodybuilding, Fitness, Training, Workouts is a popular song by MyBodyBeats, Tammie Leady | Create your own TikTok videos with the Leg Extensions - Bodybuilding, Fitness, Training, Workouts song and explore 0 videos made by new and popular creators. Idk if this means anything but I hyper extended/sprained my knee playing basketball and was out around a month after starting to do leg extensions. On the other hand, I would say that leg extensions would be contraindicated for those with existing knee problems, particularly when they involve the ACL. I'm brand new to bodybuilding at 35. They're great as volume accessory lifts after compound movements. Being someone who has always had knee problems (probably came about from basketball), I used to avoid them for this reason too. The posterior cruciate ligament prevents posterior movement of the lower leg in relationship to the femur. Stiff leg is 185-205. This was on a relatively low weight(15-20 reps per set), never touching that machine ever again. I have really bad knees, i cannot squat at all, However i can do leg extension with the whole stack, with little strain on my knee, However i have also heard a lot about it being bad for knees, I think it might differ person to person. Calves would be 3 to 3.5 plates seated. Panatta Leg Extension Speciale rehab lijn met een vario systeem waardoor de druk op de knie gelijk is gedurende de gehele beweging. Not only it will helpyou build your muscles, but also keeps yo… Extensions would be 145-175 for sets of 10-12. 2:03. NEVER DO PULL-UPS LIKE THIS! Oly lifter's bang them out help keep their knees healthy. Discover (and save!) I know people who cannot look at a leg extension machine without feeling pain. Don't risk doing a workout improperly! New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. just keep everything tight, and dont release the tension at the top of the movement. But I haven't read a single person who trains athletes or just functionality recommend them. Nordic Curls are another good option. Press J to jump to the feed. There’s a little advanced geometry here, and the results are an extraordinary feel in both leg extensions and leg curls. I have found that my count method helps a lot too. Bodyweight works just fine, but adding a band can give you the much needed quad activation you've been searching for. It should be noted that in closed chain movements (i.e. Yes, the squats, lunges, and especially the leg extension are leaving out one very visible muscle, the rectus femoris (RF). The key with these is to press the shins into the floor the drive the upper body back into the starting position. Bodybuilding. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … Find a different exercise. Thanks mate - I sort of get what you are talking about although I have only worked on it for one day. The RF is the big muscle that can be seen in the middle of the quads. The leg extension machine has been demonized in the fitness industry for the last two decades. keep everything under tension. I know some physical therapists continue to use the leg extension as a rehabilitation exercise, but based on the research I’ve seen this practice remains questionable. Cookies help us deliver our Services. I'm quite worried now that unknowingly I would have stuffed up my knee. I'll do at LEAST 10 reps so that my form is good, sometimes going up to 15 or so reps. As a beginner, you're safe. That said, the aforementioned factors should not have a detrimental effect on someone with healthy knee joints provided the exercise is performed properly. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. However I researched online and every single article says leg extensions should be completely avoided as they are really bad for knees. I put them at the end of my workout so that the weight I can do is pretty light. Stay tune and enjoy videos prepared. Imo the only time extensions are dangerous is when you're lifting your ass off of the seat because you're trying to move too much weight, thus putting all pressure on your knees. If you get pain, attempt to make some adjustments. I personally have had patellar tendinitis from volleyball a few times and for me this exercise isn't worth it; you can always do something else in place of it. So it's literally my 2nd week. A lot of people say it will permanently fuck up your knees if you go heavy on it. When you start using the whole stack, I'd stop. Leg Curls are good for your knee. Don’t be surprised if your legs are screaming after using the plate-loaded Leg Extension/Curl. The gym dude but not the official PT offered to help me start out. Mar 12, 2019 - This Pin was discovered by Andrew Gioe. Immediately after, I use both legs with the same weight and do double the reps than the unilateral sets. leg extension exercises benefits. As much as you may have wanted to see them here, leg extensions and curls didn't make the cut for this list of the 10 best leg exercises. Locatie: Oude-Tonge Groeten Niels Thanks for the reply. Some exercises even work your core, which is important for good posture and balance. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. December 14, 2015, 5:25pm #1. i just have readen this article T NATION ... i have in my home gym leg extension… By using our Services or clicking I agree, you agree to our use of cookies. Single leg leg press is 135-155. I realize the thing you push on moves in a fixed position, but I find that if you push up and more toward yourself - rather than up and out away from you - it helps too. Just don't go stupidly heavy. The leg extension is a totally synthetic movement that has no parallel in sport or other exercises. These are two exercises I frequently see pop up in conversation that they are bad for your joints/ligaments, and that if you are going to do them, do them light-weight. SixPecs was build to inspire you to have a healthy and awesome lifestyle.We are dedicated to deliver awesome video contents throughout your training. Curls you cam go heavier and be more risk free though. The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals It can actually be a really good excercise to strengthen your vastus medialis and relief tension in your knee. You could do free weight alternatives of course, but machines are easier so for me it's nice way to get some more volume in at the end of the workout when I'm tired and to work on a potential weak point. Learn to perform every exercise! What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). Extend both legs out until your knees are straight, then lower the pad back down. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. Do three sets of 15 reps. The co-contraction of the hamstrings and quads help to neutralize tibial translation, alleviating stress on the ACL. Leg Curls are good for your knee. The gym dude but not the official PT offered to help me start out. Hypertrophy for muscle growth. And the prompt way to start your fitness regimen off, by considering this advisable note based on experience, by start adding leg muscles in your schedule workout plan list to strength your lower body by using the best leg extension/curl machine at your home gym. There are a couple of issues with the leg extension that can be problematic. Leg extensions give me the most burn by far out of all the leg exercises - you are not alone. Leg extensions put a lot of pressure on the knee joint. The leg exercises you're doing have a glaring hole. leg extension might be good for bodybuilding, esp for bringing up the VM… but functionally they’re pretty useless (if you participate in sport) - Mainly because they train a motor pattern that you’d never use and they put a shear force across the knee which isn’t very healthy…just my 2 cents. I could even make a case that it might help to maximally strengthen these structures to a greater extent than other exercises, as tissue adaptation is specific to the degree of stress. They really do seem to hit the spot, and I've never gotten injured doing them. I just stick to squats, leg press and maybe lunges for quads, Imagine doing this to your knees... http://www.dailymotion.com/video/x31tmo1. Louie Simmons on Bodybuilding April 5, 2020 October 7, 2011 I was going to call this “Westside for Bodybuilders” but I didn’t want Louie, Dave Tate, and Jim Wendler making a funny YouTube video about me, or kicking my ass. Do you feel I should be worried as I'm sure I didn't use anywhere close to the right form? Exercising for bodybuilding Target muscles are marked in red. ... AtLarge Bodybuilding Series - Leg Extension & Squat Superset - Duration: 2:03. These two antithetic actions place a considerable amount of stress on the ACL, and can potentially injure the ligament. Sit in a leg extension machine and with the pad against the bottom of your shin and your back flat against the back of the chair. If I have 15 reps - I will count in my head 1,2,3,4,5,6,7,8 and then reverse the count to 7,6,5,4,3,2,1 so … ALN 2,776 views. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. I won't do them again. Previous article How to Burn 900 Calories in Just One Hour. HIT style leg extension and back squat superset. It's accused of creating chronic knee irritation by creating highly compressive forces at the patella-femoral joint, leading to breakdown of the joint surfaces. Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. He told me to do squats, leg extension and leg curls. Don't do them too heavy though and don't lift your ass off the seats. Saved by BodyBuilding … There is this guy... http://www.dailymotion.com/video/x31tmo1. 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