Single-Leg Leg Extension

طريقة الأداء

1. 01Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
2. 02Maintaining good posture, fully extend one leg, pausing at the top of the motion.
3. 03Return to the starting position without letting the weight stop, keeping tension on the muscle.
4. 04Repeat for the desired number of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.