0:13 Intro 0:29 Mistake #1 - Not enough range of motion 2:45 Mistake #2 - Not getting a pause at the peak contraction 3:48 Mistake #3 - Not using the right seat setting 5:08 Mistake #4 - Making sure the foot pad is correctly positioned 7:15 Mistake #5 - Uncontrolled eccentric 8:45 Mistake #6 - No standardized ROM 9:02 Mistake #7 - Body English 9:57 Mistake #8 - Going too heavy 11:37 Mistake #9 - Only using straight sets 14:33 Mistake #10 - Magical foot width and toe angle 17:20 Outro
This is exactly ru-vid.comUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
Oh man Dr Mike there were three different points during this video where I absolutely lost my shit... on the drive to work man this video brought me some joy thanks
Mike is hilarious 🤣 But totally learned alot from this video. Specially how close I can have my legs to the pad. I have long legs so that helps me get to my ideal position. I underutilized leg extensions for my powerlifting goals but now I'm transitioning to bodybuilding this is useful
Thanks for bringing me back. Tried some fancy RU-vid leg extensions last week and fcked my knees up. When they heel I’m def gonna just stick with the tried and true
Hey dr mike. I know I'm 3 years late but I think you are wrong about the physics a 5:30. The moment arm is higher when the pad is on your toes, so the force you feel against the pad is lower. However the internal force on the quads is the same. The easiest way to see it is to look at the weights. If they are moving the same distance the amount of work produced is the same. And the amount of degrees of rom is the same. So the quads must produce the same amount of force regardless of the pad position.
Im envious about these guys calves, over the last ten yrs my calves have both had some sort of congenital defect rear its ugly head and both my gastrocs inner heads have disappeared entirely and one even ripped off when just warming up. no doctors or even a specialist can tell me what this is or if its gonna get worse and destroy my entire gastroc eventually? any ideas?
I've never heard a bodybuilding channel tell me to use the least weight possible. Thank god Mike is bigger than me or I probably wouldn't listen to him.
In mistake #4 doc mike makes a mistake in saying that the reason putting the foot attachment too low makes it harder is because of moment arm. It's only harder because of instability/pain. The increased moment arm between your quad and the pad is by definition compensated by decreases moment between the pad and the actual weight. The muscle contraction/weight movement ratio is constant
I saw this video yesterday. Had to come back to check if what i was laying there in my bed thinking about was true. Holy shitball of tight space that is some real ass calves on that boy.
Thank you for the great videos! I had a question. Ive had historically alot of problems with my left knee (quad and patellar tendinitis) which has been fixed for a while, but I ditched the leg extension a while ago because Ive heard/read alot that it wrecks your knees. (tbh, I used to put too much load before to do 8-10 reps and that probably has to do something with it). Would you recommend doing the exercise with this background? Again , great videos as always! big fan!
It's up to you whether you want to implement the exercise. No one movement is needed, with that being said play around with different positions, lighten the weight, squeeze the quads from the start of the movement and not only at the top or just lockout about 95% of the way. If the problem persists, ditch it.
For me this is a huge question....I mean for over a year I did it it was ok...but yesterday I did it and one day afterwards I have pain on top of knee...first time I had this type of pain ...like just above. It is weird. I wonder why. What went wrong? Is it because I pushed the pad to far? Or positioned the seat badly? I mean the weight was certainly not huge....
Blew out both my patella tendons yrs ago playing basketball in the military. I’ve been doing leg extensions for yrs with no issues. Don’t go heavy and use all the points in this video.
I call BS on you can produce a large amount of force. Of course you can but it takes a lot of time to get there. I haven't met a leg extension that has a decent design I can't max out for 3 sets of 6-10 reps with strict form. Also its a great machine for doing single leg reps. and working on strength imbalances. Toes need to be pointed towards the sky as much as possible to hit heavier weights. If your doing leg extension right you should have trouble standing after the set.
I've tried leg extension + either bw squat with extra heels or sissy squat Best pump I've ever experienced in my life, not even high reps just 8-10. Question: Will this carry over to a squat?
If you grow muscle in a massing phase in your quads and then go back to squatting in anothet massing block then yes. Your squat will go up over time as you build muscle.
Fun fact: "everyone in the 2006 movie "Idiocracy" wears Crocs because they were cheap and the film's producers thought they were too horrible-looking to ever become popular"...best advertising ever...😅. I don't understand here why so many got triggered?! He is not doing squats...not pushing in those shoes... barefoot or not doesn't matter for the exercises showed
There was a guy at my gym who practically stood up in the machine when he lowered the weight and used his body weight to get the weight up on his next rep.
Just got into a disagreement with a guy at the gym about leg extension hoping someone can clarify. I always have the machine positioned on the last pin so the angle of my legs goes slightly passed 90 degrees when I come down on the negative to achieve imo full range of motion. This guy at the gym is saying there is NO quad activation when you go passed 90 degrees and it is only damaging to your knees. Hoping someone can shed some light. Thanks in advance
Anyone knows if the legextension can be used to strengthen the tendons around the knee? Mainly as an assessory exercise for deep Squats and injury prevention
@@blahasdirtysock3657 Hypertrophy, which usually is 5 to 12 for beginners but iḿ hearing otherwise for exercises like the leg press and leg ex from RPstrength
@@rp1710 do your 5-12 stuff on your heavy barbell compounds and go for 15 or more on stuff like leg press and extension. Protect your joints and tendons
Thanks doctor Mike. I watched this while doing some cardio at the gym and now I just see those guys at the leg extension machine with weird toe angles and imagine them screaming "I command you to grow" at their d*cks. I dunno why the women are doing it though...
I feel like doing 3 or 4 of the most common mistakes would be more helpful. Or maybe even only 2 or 3. I don’t think anyone is going to be able to remember 10
All im saying i can snag a full range of motion, 25 reps for 80 pounds easy. Im talking like ive never hit legs, that was first ever leg day, im 130 piunds at 6foot exact. Idk leg extensions are my shit 💀
Michael Evans true but they’re some exercises better than others and leg extension is on the lower end of the spectrum ! Just do some lunges or step ups
🤣 people say shit about it plenty.....but I treat it like the hair and tick comments I also get. I just joke with them about my stupid hair and "omg hideous" crocs, because I don't fucking care what they think 🤪🤪
If you are a professional and the movements are burned into your muscle, it really is hard to have shitty form. I make music for over 20 years now, it is ULTRA hard to play out of timing on purpose. Love how this applies on different fields.
Dr. Mike reminds me of my high school wrestling coach...he somehow says things that are really fucking weird in the middle of an informative coaching session, but manages to get away with it thanks to his degree, his intimidating stare, and his loosely-tethered sanity.
Legs Extension: - Low Weight - 15-30 Reps - bend of knee right in the corner of the seat of the machine - feet blocked in the ankle or higher but no. - controled centric - max range of motion - toes pointing: wheres it comfortable for you, if you're not an Olympian we don't guve a fuck.
I'm surprised a video was even done about Leg extensions. All I see on RU-vid is how horrible the exercise is and how it puts to much shear in the knees. 🤦🏽♂️🤦🏽♂️ I have done leg extensions for 30 years. Never had an injury from doing them. I have had some sore ass quads though. 😭😭
@@mitch5944 Man, I even did them for 30 days straight every day, 200 reps a day. Never missed a day. Never had any knee pain. The best part was I could feel my quads would pump up whenever I walked 20ft or more. 🦿🦿
Why are there no lying leg extension machines? that would put a stretch on the quads and be like a reverse Nordic Curl, but the machine hardly exists for some reason. There's a seated and lying version of the leg CURL, but not the leg extension (there's some very rare exceptions out there). Edit: Wait I figured it out. It's because both a sitting and lying leg extension machine, don't put much stretch on the quads either way. The Reverse Nordic Curl ROM is required to actually get a full stretch, which is a lot more ROM.
