Extension Chair: What is it for, what muscle works (and how to do)

The extension chair is a device used in gyms generally used to strengthen thighs, improve physical sports performance and promote muscle mass gain.

This exercise works the muscles at the front of the thighs, called quadriceps. However, the femoral rectum, which is one of the muscle that makes up quadriceps, is the most recruited during exercise.

The extension chair should be performed with the guidance of a physical education professional, who will guide the most appropriate form of execution and load, according to the objectives and level of fitness of each person.

What is the extensor chair for

The extension chair is indicated to strengthen thighs, improving the ability to perform everyday tasks such as walking and climbing stairs, for example, and contributes to physical performance in sports such as running and cycling.

It also promotes muscle mass gain in the thighs, because the extensor chair works the muscles in isolation with a cargo control.

In addition, exercise in the extension chair can help in physical rehabilitation by strengthening muscles without overloading joints such as hip or ankle.

Which muscle does the extensor chair work?

The extension chair works the muscles at the front of the thighs, which make up quadriceps, being:

• Femoral rectumonly quadriceps muscle that crosses two joints, the hip and the knee, contributing to hip flexion and knee extension;
• Vasto Laterallocated outside the thigh, it is the largest muscle of quadriceps and aids in knee extension;
• Vast medialis on the inside of the thigh, being important for stabilization of the patella;
• Vast intermediatelocated below the femoral rectum, in the central part of the thigh, aids in the knee extension.

However, the femoral rectum is the most recruited muscle during exercise by the sitting position, and is indicated with other exercises for the thighs besides the extension chair, such as free crouching or Bulgarian.

Also read: 8 best exercises for thigh (and how to do)

tuasaude.com/exercicios-para-coxa

How to make the extensor chair

The extension chair can be done according to step by step below:

1. Adjust the seat so that the back is fully supported on the backrest and the knees are in the fold of the chair;
2. Regulate the lower cushion so that it is on the ankles;
3. Place the desired weight on the device, sit and position your feet with straight and aligned soles to the width of your shoulders;
4. Hold on side taken to stabilize the hip and start climbing the legs until you understand them completely;
5. Keep the load for a few seconds and slowly return to the starting position, down your legs controlledly.

It can be performed from 10 to 15 repetitions, between 3 and 4 series, as directed by the Physical Education professional.

Unilateral extension chair

The unilateral extension chair is the movement with one leg at a time, being indicated to correct or avoid differences in strength or volume between the legs.

In addition, unilateral execution can be oriented to improve movement control, especially in the descent phase, allowing greater muscle awareness.

However, some sports such as football and fights may require strength and control of each leg separately, with unilateral exercise a way to prevent injuries.

Care during exercise

Some precautions during exercise in the extensor chair are:

• Avoid the knees to the front of the bank;
• Keep your feet straight without turning in or out;
• Keep your back and hips supported on the bank throughout the movement;
• Start with lighter loads, and increase gradually;
• Avoid accelerated movements, especially in the descent.

In addition, in the presence of knee pain during the extensor chair, the exercise should be stopped and consult the doctor or a physical activity professional.

Clinical Review:
Carlos Bruce
Personal Trainer

Graduated from the Federal University of Rio de Janeiro in 2012, with professional registration at CREF 038849-G/RJ.