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Upper Legs · Leverage Machine
Seated Leg Extension_Alternate Legs
Seated Leg Extension_Alternate Legs is a beginner isolation strength exercise that works the quads (upper legs), with the hip flexors assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Seated Leg Extension_Alternate Legs
- Sit on the leg extension machine. Position both feet under the padded lever, with the lever resting just above your ankles.
- Grip the handles on the sides of the machine for support. Engage your core and keep your back pressed firmly against the backrest.
- Extend your right leg by pushing the padded lever upward, straightening your knee, then slowly lower the lever to the starting position.
- Immediately repeat the movement with your left leg. Alternate between right and left legs for the desired number of repetitions.
Form tips
- Avoid locking your knees at the top of the movement to reduce strain on your joints.
- Keep your back pressed firmly against the backrest to maintain proper form.
- Exhale as you extend your legs and inhale as you lower them back down.
Seated Leg Extension_Alternate Legs alternatives
More quads exercises
Seated Leg Extension_Alternate Legs FAQ
What muscles does Seated Leg Extension_Alternate Legs work?
Seated Leg Extension_Alternate Legs mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.
What equipment do you need for Seated Leg Extension_Alternate Legs?
You need a leverage machine.
How many sets and reps of Seated Leg Extension_Alternate Legs should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Leg Extension_Alternate Legs good for beginners?
Yes. Seated Leg Extension_Alternate Legs is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Seated Leg Extension_Alternate Legs burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Seated Leg Extension_Alternate Legs?
Other exercises for the quads include Cable Standing Leg Extension, Lunges Alternate Leg With Pause Bodyweight, Band Leg Press and Dumbbell Single Leg Squat.
For developers
Use Seated Leg Extension_Alternate Legs in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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