Try This Unique Leg Extension

Check out today’s post here:

Modern Meathead Notes:

• You don’t have to be as mobile as this girl (lol) to achieve greater length in your outermost quad, the rectus femoris.

• The rectus femoris attaches on the front side of the hip and knee.

  • To lengthen it most, the knee needs to bend, and the hip needs to straighten.

• You can accomplish this more lengthened position on a leg extension by simply leaning backward and “opening up” the working hip.

• When you lean back, you may feel unstable. To circumvent this issue, you can…

  • Use a seatbelt (like I am in the video).

  • Use wrist straps to hold yourself down into the seat more easily.

  • Just utilize the bottom portion of the range of motion where the forces aren’t attempting to pull you up out of the seat as much.

• This variation is complementary to the “traditional” leg extension where hip angle is close to 90º.

To understand the quads and how to train them differently, we must understand how they differ in their anatomy.

Below is a detailed lecture on the anatomy of the quads.

In this video, you’ll learn:

• The anatomy of the quads and how each quad is different.

• How to train the quads from first-principles.

• Why using a variety of exercises for quads is important.

• Structure of the knee joint and how it influences exercise selection.

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