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Leg Extension
The Leg Extension is an invaluable exercise as part of a leg routine. Compound movement such as squats, hack squats & lunges should be the basis of your leg training routine, while isolation exercises such as the leg extension are a great finishing movement. Set yourself up correctly to get the most out of this exercise.  The back rest has to be at the right depth. Be seated so that the back of the knee sits snugly on the back of the pad. Also ensure the bottom pad sits at the bottom of the shins & not on the feet. Finishing & isolation movements must have a lot of control so take the movement slowly, achieving a full stretch in the quad & squeezing on the way up. Squeeze for a second at the top of the movement & hold at the bottom of the movement for 2-3 seconds. Don'ts: Avoid doing the exercise too fast and lacking control. Nick Jones - World Bodybuilding Champion & Brad Ryan - Bodybuilder