Lever Leg Extension

quadsupper legsleverage machine

Matutunan kung paano gawin ang Lever Leg Extension nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Quads, na may secondary emphasis sa Hamstrings.

Lever Leg Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Leg Extension

Sundin ang mga hakbang na ito para maisagawa ang Lever Leg Extension nang may tamang form:

  1. 1I-ayos ang taas ng upuan at backrest ng makina para tumapat sa iyong katawan.
  2. 2Umupo sa makina na ang likod ay nakapatong sa backrest at ang mga paa sa footpad.
  3. 3Hawakan ang mga handle o sidebar para sa katatagan.
  4. 4Ibukas nang tuwid ang mga binti sa harap sa pamamagitan ng pag-straighten ng mga tuhod, itinaas ang bigat.
  5. 5Sandaling huminto sa itaas, pagkatapos ay dahan-dahang ibaba ang bigat pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Leg Extension

Primary

quads

Secondary

hamstrings

Exercise Details

Equipment
leverage machine
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Leg Extension?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Leg Extension?

Ang Lever Leg Extension ay pangunahing nagta-target sa iyong Quads. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Lever Leg Extension?

Ang Lever Leg Extension ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Leg Extension nang may tamang form?

Simulan sa pamamagitan ng I-ayos ang taas ng upuan at backrest ng makina para tumapat sa iyong katawan. Umupo sa makina na ang likod ay nakapatong sa backrest at ang mga paa sa footpad. Hawakan ang mga handle o sidebar para sa katatagan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Leg Extension?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Leg Extension?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Leg Extension best for?

The Lever Leg Extension fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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