consistent tension throughout the range with decent stretch at the bottom
less optimal strength curve than reverse nordics but easier to load
progressively
Execution
Sit in the leg extension machine with your back against the pad and position the
pad against your lower shins. Adjust the seat so your knees align with the
machine's pivot point.
extend your legs by straightening at the knees
push through the full range until your legs are nearly straight
control the descent back down, focusing on the eccentric
lower all the way down to achieve full range of motion
pause briefly at the bottom before the next rep
Focus on a full stretch at the bottom of each rep. While the seated position
limits rectus femoris lengthening, the exercise still provides solid quad
stimulus and allows easy progressive overload.
Purpose
machine-based quad isolation exercise
consistent tension throughout the range with decent stretch at the bottom
less optimal strength curve than reverse nordics but easier to load
progressively
Execution
Sit in the leg extension machine with your back against the pad and position the
pad against your lower shins. Adjust the seat so your knees align with the
machine's pivot point.
extend your legs by straightening at the knees
push through the full range until your legs are nearly straight
control the descent back down, focusing on the eccentric
lower all the way down to achieve full range of motion
pause briefly at the bottom before the next rep
Focus on a full stretch at the bottom of each rep. While the seated position
limits rectus femoris lengthening, the exercise still provides solid quad
stimulus and allows easy progressive overload.