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Lying Leg Extensions

Firms and tightens the muscles in the front of the thighs (quadriceps). It can also help prevent knee pain.

Equipment
Ankle weights and exercise mat.

Exercise Technique

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Bring your left knee above your hips and place both hands behind your thigh. This is your starting position.
  3. Without moving your thigh, straighten your leg so your heel is now facing the ceiling.
  4. Bend your knee back to the starting position.
  5. Do desired number of repetitions. Rest. Do other leg.

Performance Tips

  1. Keep your leg (whether bent or straight) directly above your hip joint. Don't do the exercise with your knee pulled close to your chest.
  2. It is important to keep your thigh steady throughout the exercise as you straighten and bend your knee.
  3. Focus on contracting the quadriceps as you straighten the leg.
  4. Move slowly - two seconds up and two seconds down.
  5. If you feel discomfort or pain in the knee joint, avoid this exercise.

Repetitions
Twelve to fifteen repetitions per leg. Do one or three sets.

Go to Common Exercises...