Cable Seated Leg Extension

Cómo hacer el Cable Seated Leg Extension

1. 1Set the cable pulley to its lowest position and clip an ankle strap to the cable, then fasten the strap snugly around one ankle.
2. 2Sit on a bench or box facing away from the stack, far enough that the cable stays taut with your knee bent.
3. 3Hold the edge of the bench for stability and let the working leg hang with the knee bent to roughly 90 degrees.
4. 4Brace your torso and keep your thigh fixed on the bench so only your lower leg moves.
5. 5Extend your knee, straightening the leg out in front of you until it is nearly locked out, and squeeze the front of the thigh at the top.
6. 6Pause briefly at full extension without snapping the knee into a hard lockout.
7. 7Lower your foot back under control to the starting bent-knee position, resisting the pull of the cable the whole way down.
8. 8Complete your reps, then switch the strap to the other leg and repeat.

Consejos de técnica

• Move only at the knee — keep your thigh and hips still so the front of the thigh does the work rather than swinging the whole leg.
• Control the lowering phase instead of letting the stack yank your foot back down; the negative is where much of the tension lives.
• Pick a weight you can extend smoothly for full reps; the cable's constant tension makes light loads feel harder than a machine.
• Keep the ankle strap snug and positioned just above the joint so it doesn't slide during the set.

Errores comunes

• Leaning back or swinging the torso to fling the leg up, which uses momentum instead of the thighs and cuts the tension on the target.
• Snapping the knee into a forceful lockout at the top, which stresses the knee joint instead of loading the muscle.
• Letting the weight drop on the way down, which skips the controlled negative and wastes much of the rep's value.
• Setting the seat too close to the stack so the cable goes slack at the bottom, removing tension before the next rep starts.

Preguntas frecuentes