Upper Leg Extention and Relaxation Techniques

Leg extensions work the thighs, making it difficult to truly relax your leg muscles during this exercise. In particular, leg extensions place concentration on the quadriceps. The muscles contract the moment the leg extension lever is engaged. You can slightly shift the concentration of the movement to the lower portion of your thighs by adjusting the angle at which you sit in a leg extension machine. The amount of weight you use during the exercise also determines how much you engage your upper thighs.
Step 1
Adjust the seat on a leg extension machine so that your lower legs hang free from the seat. Tilt the seat backward, if possible. Lower the back portion of the seat until it is well below the front portion to help shift the concentration of the leg extension toward the lower portion of your thighs. Position the backrest to support your upper body.
Step 2
Set the weight resistance on the machine to light or moderate to reduce the amount of work your thighs must do during the exercise.
Step 3
Sit back in the seat and ensure that the leg padding on the lever rests against the lower portion of your shins and just above your ankles.
Step 4
Grasp the handles at the sides of the seat to help stabilize your body. Pull on the handles when you extend your legs to brace your upper body and to focus the concentration of the exercise on the lower portion of your thighs. Keep your upper body as still as possible to make your legs do all the work.
Step 5
Extend your lower legs forward slowly until they are completely straight. Focus on contracting your lower thighs and the heads of the quadriceps near the knees. Exhale as you extend your legs, then slowly lower your legs back to their starting position as you inhale. Repeat for the required amount of repetitions.
Tips and Warnings
Keep a tight hold on the handles. Otherwise, your upper body will lift upward to counter the resistance your lower legs are working against, and your upper thighs will work more in the exercise. Lean slightly forward as you extend your legs, while keeping your back straight. This can further help shift the concentration of the extension to the thigh's lower portion. Stick to using light to moderate weight resistance. The less weight you use, the less your muscles have to work to move the weight.
Never lock your knees when your legs are fully extended. This could cause you to hyperextend your knees. Avoid squeezing your quadriceps at the top of the movement. Doing so only engages all portions of the muscles more fully.