Extensão de pernas — Análise de Técnica

Excessive Hip Flexion

Lifting your hips off the seat during the extension phase indicates that the weight is too heavy or you're compensating, reducing quadriceps isolation and potentially straining the lower back. This shifts tension away from the quads.

Incomplete Range of Motion

Not fully extending the knees at the top or not allowing a full stretch at the bottom limits the muscle's time under tension and the overall effectiveness of the exercise. This reduces quadriceps activation and growth potential.

Jerking or Swinging the Weight

Using momentum to lift the weight, rather than controlled muscle contraction, reduces the isolation of the quadriceps and increases the risk of knee injury. This also diminishes the quality of muscle stimulus.