腿伸展 Leg Extension
股四頭 Quads 新手適合 Beginner OK
研究排名 Research Rankings
股四頭 Quads
#3
增肌 Hypertrophy
腿部伸展是唯一能有效針對股直肌的動作（+13.2% vs 腿推舉僅+1.1%）。對股四頭肌整體增肌效果良好（+7.1%），特別適合補充複合動作中股直肌刺激不足的問題。 Leg extension is the only exercise that effectively targets rectus femoris (+13.2% vs leg press +1.1%). Produces solid overall quad growth (+7.1%) and specifically addresses RF which compound movements miss.
借力風險 Compensation Risk
低 Low
過度後仰會減少目標肌群張力；動作過快失去控制 Excessive back lean reduces target muscle tension; momentum reduces control
新手建議 Beginner Tips
保持軀幹穩定，專注於緩慢控制的動作 Keep torso stable, focus on slow controlled movement