Subject: RE: Knee Extensions I had issues with a hyper-mobile patella in high school, and they had me do leg extensions without weight several times a day. I focus much more on compound movements than isolation movements when I do weights, but I throw in iso's from time to time for variety.
I've heard the past 90 degrees advice several times before, but the construction of most machines mean that you have to go more than 90 to start and finish. I have heard and used two workarounds for this: 1. Start with your knees locked and your knees at a >90 degree angle. This means that, with your ankles on the bar, your hind end will be off the seat. As you sit back, the bar will come up, and you won't have to support the weight with your knees past 90 degrees. Reverse this process at the end of your set. 2. Set the weight at about 40% of what you would do with two legs. Raise the bar all the way with both legs, then take one leg off of the bar and complete single leg extensions. When you finish the set with one leg, bring it back up to the top and switch legs. When you finish the second leg, put both legs on the bar and ease the weight back down. This would also help to correct any strength imbalance you might have between the two legs. If this weight is not enough, bump it up for your next set, but setting it at 40% the first time is to make certain that the weight won't be too much for either leg. You can do leg curls for your hammies (and apply it to bi and tri machines too) in this same fashion.
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