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Let Jay - Gymates Qualified PT safely guide you through this routine

dumbbell leg extensions

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

Dumbbell leg extensions are a great exercise for targeting your quadriceps muscles. However, it’s important to perform this exercise safely to avoid injury. Here’s a guide on how to safely complete dumbbell leg extensions:

  1. Start by selecting a weight that is appropriate for your fitness level. You can start with a light weight and gradually increase it as you get stronger.
  2. Sit on a bench with your back straight and feet flat on the floor. Place a dumbbell between your feet and grip it firmly with your ankles.
  3. Slowly extend your legs until they are straight, but be sure to keep your back straight and your core engaged. Exhale as you extend your legs.
  4. Hold the position for a few seconds, and then slowly lower the weight back to the starting position. Inhale as you lower the weight.
  5. Repeat the exercise for the desired number of repetitions, but be sure not to overdo it. It’s important to listen to your body and stop if you feel any pain or discomfort.
  6. Make sure to keep your movements controlled and smooth throughout the exercise. Avoid jerking or swinging your legs, as this can put unnecessary strain on your knees.
  7. To ensure proper form, you can perform this exercise in front of a mirror or have a fitness professional watch you to provide feedback.
  8. Finally, always warm up before beginning any exercise and cool down properly after you finish. Stretching your quadriceps and other leg muscles can also help prevent injury.

Remember, safety is key when it comes to exercising. By following these guidelines, you can safely and effectively perform dumbbell leg extensions to strengthen your quadriceps muscles.

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