Dumbbell Leg Extensions

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Dumbbell Leg Extensions

Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

None

Workout Type

Strength

Gym Gear

Dumbbell

Fitness Level

Beginner

Compound/Isolated 

Isolated

Power Move 

Push

Target Muscle: Quads

Leg Extensions Overview

A leg extension is an isolated form of exercise that focuses on the quads primarily. It’s important to note that leg extensions can be pretty hard on the knees so if you already suffer from a knee issue, it would be best to practice other exercises to target quads.

It strengthens your quadriceps which are the front of your upper legs. This strength training exercise can be done on a leg extension machine or a with a dumbbell at home.

How to Do It

  1. Choose the required weight of the dumbbell. 
  2. Adjust the seat, sit down, and position the dumbbell on both your feet equally.
  3. Adjust the seat to ensure that your knees are aligned with the dumbbells.
  4. Extend your legs and flex your quadriceps. 
  5. After your legs have locked out, reverse to complete the rep.
  6. Lower back to the starting position.

Leg Extension Tips

  1. The dumbbell should be in line with your knees completely. 
  2. Make sure you do not put excessive weight on your legs due to the lack of hamstrings contraction which can put your knee at the risk of injury. 
  3. Keep your toes pointed.

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