Leg extensions are a great way to work the
quads and the integrity of the stabilizers of the knee. Practice first without any weight.
If you don’t have access to a leg extension machine what we’re going to do is I’ve got
a 10 pound dumbbell. You want to work with a weight that is going to fatigue that muscle
in 10 to 15 reps and again we are engaging here our core lifting up through the top of
our head and if you can a slight lift of the hamstring off of the chair and up and release
down. Contract up, not all the way down because we want to stay slightly contracted in that
lift in order to fatigue that muscle in 10 to 15 reps. Make sure that you have got your
weight in the meaty part. You can come up here higher but neither on the hip joint or
never the knee joint and contract and release and think of pushing energy out through the
heel with a slight bend in the knee on peak contraction. Working one side at a time is
a much more efficient way to hit fatigue in that muscle and really get the integrity of
those knee stabilizers. 10 to 15 reps, 3 sets, each side.