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운동 라이브러리
Leg Extension Machine
A seated machine isolation exercise that trains the quadriceps through pure knee extension without loading the spine.
하체머신Knee extension
주동근
대퇴사두
협응근
대퇴직근전경골근코어
장비
머신
패턴
Knee extension
준비 자세
- 01Adjust the seat back so the knees line up with the machine's pivot axis.
- 02Set the roller pad on the lower shins just above the ankles.
- 03Sit with hips and back against the pads and grip the side handles.
- 04Select a load you can move without jerking off the stack.
수행
- 01Extend both knees until the legs are straight and the quads are fully contracted.
- 02Hold the top position for a one count.
- 03Lower the roller under control until the knees are bent near 90 degrees.
- 04Repeat without letting the stack touch down between reps.
체크포인트
- -Knees stay aligned with the machine pivot throughout the set.
- -Hips remain planted on the seat, not lifting to cheat the weight up.
- -Full lockout is reached on every rep, not just partial extensions.
흔한 실수
- -Kicking the weight up with momentum.
- -Letting the stack crash down on the descent.
- -Setting the pad too high on the shins, reducing leverage and comfort.
- -Gripping so loosely the hips rock off the seat.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps; quads tolerate high-rep isolation work well.
- -Slot after squats or leg press as a finisher, or first as a pre-fatigue tool.
- -A brief pause at lockout increases quad tension more than adding load.