Leg Extension 28 Method

[2]

Description

Step 1: Sit on Leg Extension machine with your back firmly against back support. Place front of lower legs under padded lever. Your feet should be around shoulder-width apart or slightly closer.

Step 2: Grasp the handles on each side, and slightly arch your back, keeping your back tight and your upper back firmly pressed into the support.

Step 3: Move the lever upward by extending your knee until your legs are straight.

Step 4: Once your legs are straight at the top of the movement, pause for a split second. Lower the weight (lever) in a controlled manner by bending your knees until it returns to the starting position at the bottom of the movement.

28 METHOD

Step 5: Perform seven regular reps, exhaling only when reps are completed.

Step 6: Perform seven additional reps (8-14), only move the lever much slower on the descent. Raise the weight slowly up, while keeping your breath in and staying tight.

Step 7: For the next seven reps (15-21), lower the lever only halfway down from the top of the movement, repeating for seven reps.

Step 8: For the final seven reps (22-28), raise the lever halfway up. When the lever reach the halfway point, lower it back to the starting position, repeating for seven reps.
All 28 reps are done without rest.

Benefits:

The leg extension is a great movement to develop your quadriceps muscle and etch in detail. It is great for experienced and beginner lifts and it is a simple exercise for everyone to master.

The 28 Method is an incredible method, adding an even greater challenge to the leg extension. The reward is a tremendous pump and the opportunity to build your legs muscles even more.

It takes the traditional “21” method and adds seven additional slow up and down reps, creating an even bigger challenge for your muscles.

This exercise will hammer your legs and is a perfect way to engorge your muscles with blood, creating an unbelievable pump.

YouTube Video ID:

_j7Q6j8FhPo

Target Body Parts: Legs
Equipment Needed: Leg Extension machine

Related to Leg Extension 28 Method

Coventional Deadlifts [6]

Step 1: Stand behind the bar with your feet inside shoulder-width (how close together depends on your preference), with your toes slightly pointing out. The bar should be in front of your shins, but not touching them at this point, with the balls of your feet under the bar. Step 2: Squat down to the bar, firmly grasping the bar just outside...

Weighted Box Jump [7]

Step 1: Place a Plyo Box about six inches in front of you and pick up a pair of dumbbells. Wrap your thumbs around the dumbbell tightly and make sure your palms are facing your body. Stand with your feet about shoulder-width apart with your arms by your sides. Your back and core should be tightened. Step 2: Shift your hips back and then...

Extreme Quad Stretch [8]

Step 1: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can become parallel with the floor. Keep your body upright, keeping the weight of your body in the center. Avoid driving your hips forward, which would cause you to lean too far forward. ...

Weighted Balance Lunge [9]

Step 1: Grab dumbbells with palms facing you and thumbs wrapped tightly around dumbbell (you can also attach ankle weights if you want). Stand up and keep dumbbells by your side. Step 2: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can...

Front Squat [10]

Step 1: The bar should be at chest level before stepping under it. Step under the bar so that it is positioned under your shoulder. With your arms in line with your shoulders and your elbows pointing forward grasp the bar with the palms facing up, resting the bar in your index, middle and ring fingers. Your hands should be shoulder-width apart and...

Clean and press [11]

Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with an overhand grip and slightly wider than shoulder-width. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and...

Snatch [12]

Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with a wide overhand grip. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and then transitioning to your mid-...

Sissy Squats [13]

Step 1: Take a shoulder-width stance with your toes pointed slightly out. With both hands, grab bars on power rack or squat stands around hip level or slightly higher. These will only be used to keep you balanced. Step 2: Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees...

Seated Hamstring Curls [14]

Step 1: Sit on Leg Curl machine with your back firmly against back support. Place back of lower leg above padded lever. Your legs will be very slightly bent and about shoulder-width apart. Step 2: Grasp the handles on each side, keeping your back tight and your upper back firmly pressed into the support. Step 3: With a controlled...

Leg Extension [15]

Step 1: Sit on Leg Extension machine with your back firmly against back support. Place front of lower legs under padded lever. Your feet should be around shoulder-width apart or slightly closer. Step 2: Grasp the handles on each side, and slightly arch your back, keeping your back tight and your upper back firmly pressed into the support....

If you are not directed to the Trainer click HERE [1]

Leg Extension 28 Method