Moves/Leg Extension

Leg Extension

ID: 87

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Depth before load — achieve full range with bodyweight before adding resistance.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.