Dana Linn Bailey Describes Her Five-Five-Five Leg Extensions, AKA 5-5-5 Leg Extensions
Five-Five-Five Leg Extensions by Dana Linn Bailey offering a method that focuses on variety at different range of motion positions for the four muscles of the Quadriceps group (@DanaLinnBailey/YouTube).
Arlington Athletics is definitely a fan of this type of exercise for a different kind of workout for the quadriceps, which in this case serves as the four muscles that extend (straighten) the knee (Vastus Medialis Oblique, Vastus Lateralis, Vastus Intermedius, and Rectus Femoris. These four muscles combined are known as the quadriceps. By the way, the Rectus Femoris is the only quadriceps group muscle that is also a hip flexor. Since leg extensions are done in a seated (hip flexed) position, the Rectus Femoris might not get full tension with contraction due to a shortened position that causes slack along the length of the muscle. The forward tilt of the pelvis in the seated position puts the Rectus Femoris attachment on the pelvis (the origin) closer to the knee attachment (the insertion) at the knee cap (patella).
Arlington Athletics is definitely a fan of this type of exercise for a different kind of workout for the quadriceps, which in this case serves as the four muscles that extend (straighten) the knee (Vastus Medialis Oblique, Vastus Lateralis, Vastus Intermedius, and Rectus Femoris. These four muscles combined are known as the quadriceps. By the way, the Rectus Femoris is the only quadriceps group muscle that is also a hip flexor. Since leg extensions are done in a seated (hip flexed) position, the Rectus Femoris might not get full tension with contraction due to a shortened position that causes slack along the length of the muscle. The forward tilt of the pelvis in the seated position puts the Rectus Femoris attachment on the pelvis (the origin) closer to the knee attachment (the insertion) at the knee cap (patella).
Knee extensions are often recommended for people who are capable of healthy knee extensions with resistance. People with knee issues or people with little exercise experience with exercise should discuss any knee extension exercises with an orthopedic specialist or physical therapist, and definitely proceed with caution by starting with light resistance and slow, controlled motion. In this 5-5-5 leg extension exercise, presented by Dana Linn Baily, three segments (five rep segments each) are recommended in a 15-rep total set of Leg Extensions.
Segment 1: These paused reps involve a 2-second isometric hold at the top (at full or near extension) of each rep. Then release the extension and lower the lower leg in a controlled manner. Some people susceptible to knee injury need to be careful with full extension so they don't injure their knees.
Segment 2: This segment is a five-rep segment of partial leg extensions, also known by physical therapists as Terminal Knee Extensions (TKEs). These type of reps isolate extra focus on the Vastus Medialis Oblique Muscle, which is the tear drop-shape muscle that is just inside the side and front area of each knee and lower thigh bone (femur). Terminal Knee Extensions (TKEs) are highly effective for developing stabilization of the knee joint by strengthening the quadriceps — specifically the vastus medialis oblique (VMO). The TKE exercise is considered essential for improving patellar tracking when performed with low-stress loading for rehabilitation involving ACL recovery, ligament issues (Medial Collateral Ligament/Lateral Collateral Ligament or MCL/LCL), and reducing patellar tendon pain.
Segment 3: Five full reps, the old-fashioned style, with slow and controlled motion.
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ABOUT DANA LINN BAILEY
Dana Linn Bailey is an American IFBB Pro Women's Physique Competitor, and the the winner of Joe Weider's Olympia in 2013.
In 2010, Dana Linn Bailey participated in the very first Women's Physique show, which was the 2011 Junior USAs in Charleston, South Carolina. She won overall, received her IFBB pro card, and became the first women's physique professional in the NPC/IFBB.
NPC Fitness is the competition division within the National Physique Committee (NPC)—the premier amateur bodybuilding organization in the United States. NPC competition emphasizes a balance of athletic muscle development, symmetry, and, specifically, a routine that showcases fitness/gymnastics skills. NPC is a premier path for amateur athletes to earn an IFBB Pro Card.
IFBB refers to The International Federation of Bodybuilding & Fitness. Professional League is the world's premier organization for professional bodybuilding and physique sports, managing elite competitions like Mr. Olympia. It governs divisions including bodybuilding, figure, bikini, wellness, and fitienss. Professionals earn a "Pro Card" to compete.
All content, videos and links mentioned are for information only, and are not necessarily endorsed or specifically recommended by ArlingtonAthletics.com for your specific condition or situation.
