What To Know
- While many people perform leg extensions with the goal of building muscle, there are also benefits to holding the exercise at the top of the movement.
- When you hold a leg extension at the top of the movement, you are increasing the time that your muscles are under tension.
- Yes, you can hold leg extensions on a variety of machines, such as a cable machine or a resistance band.
Leg extensions are a popular exercise that targets the quadriceps muscles in the front of the thighs. While many people perform leg extensions with the goal of building muscle, there are also benefits to holding the exercise at the top of the movement. In this blog post, we will explore what does holding leg extensions do and how it can benefit your fitness routine.
Benefits of Holding Leg Extensions
1. Increased Time Under Tension
When you hold a leg extension at the top of the movement, you are increasing the time that your muscles are under tension. This can lead to greater muscle growth and strength gains.
2. Improved Muscle Activation
Holding leg extensions can help to improve muscle activation in the quadriceps. This is because the isometric contraction (holding the position) requires more muscle fibers to be recruited.
3. Enhanced Stability
Holding leg extensions can help to improve stability in the knee joint. This is because the isometric contraction helps to strengthen the muscles around the knee, which can provide better support and stability.
4. Reduced Risk of Injury
Holding leg extensions can help to reduce the risk of injury by strengthening the muscles around the knee joint. This can help to prevent injuries such as ACL tears and patellar tendonitis.
5. Improved Balance
Holding leg extensions can help to improve balance by strengthening the muscles that control the knee joint. This can be especially beneficial for older adults or those who have difficulty with balance.
6. Increased Core Strength
Holding leg extensions can help to increase core strength by engaging the abdominal muscles. This is because the isometric contraction requires the core muscles to stabilize the body.
7. Improved Athletic Performance
Holding leg extensions can help to improve athletic performance by increasing strength and power in the legs. This can be beneficial for activities such as running, jumping, and kicking.
How to Hold Leg Extensions
To hold a leg extension, follow these steps:
1. Sit on a leg extension machine with your feet flat on the platform.
2. Adjust the seat so that your knees are aligned with the pivot point of the machine.
3. Hold the handles with your hands and extend your legs until they are straight.
4. Hold the position at the top of the movement for 3-5 seconds.
5. Slowly lower your legs back to the starting position.
In a nutshell
Holding leg extensions is a simple but effective way to increase the benefits of this exercise. By increasing the time under tension, improving muscle activation, and enhancing stability, holding leg extensions can help you to build muscle, improve your performance, and reduce your risk of injury.
Basics You Wanted To Know
Q: How long should I hold leg extensions for?
A: Hold leg extensions for 3-5 seconds at the top of the movement.
Q: How many sets and reps of leg extensions should I do?
A: Aim for 2-3 sets of 10-12 repetitions of leg extensions, holding each repetition for 3-5 seconds.
Q: Can I hold leg extensions on a different machine?
A: Yes, you can hold leg extensions on a variety of machines, such as a cable machine or a resistance band.
