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Dynamic knee extension test
Regularly measuring leg strength with the Dynamic Knee Extension Test will ensure that your lower body training is effective.
|What is the point?
Athletes need strong legs, and the Dynamic Knee Extension Test is a good way to assess it. Essentially a leg extension exercise, this will measure the strength of your knee extensor muscles, which lie along the front of the thigh. These are vital for most sports, not only providing strength for powerful movements, but also helping to keep the knee aligned, thus helping to reduce the risk of injury.
What do you need?
- Universal knee flexor/extensor bench
|How do you do the test?
- Sit on the bench with the padded edge against the rear of your knee joint.
- Hook your feet behind the padded rollers.
- Grasp the handles or the sides of the bench.
- The starting weight should be approximately 33% of male body mass and 25% of female body mass.
- Slowly and smoothly extend the lower leg.
- Each time you successfully complete a repetition, wait one minute, then increase the weight by 5 to 10 pounds, then repeat.
- Continue until your 1RM (one rep maximum lift) has been determined
- Record the final weight
What results you'll get :
Analysis of results is comes by comparing them with previous attempts. With appropriate lower body training between each test, you should be able to achieve consistent improvement.
What is being measured again?
This is an excellent measure of the strength of your thigh muscles, in particular the knee extensors.