Leg Extension
A seated machine isolation exercise that extends the knee to specifically target the front of the thigh (quadriceps).
Beginner · Recommended Sets: 3 sets x 12-15 reps · Quadriceps
Leg Extension — Points to Check Today
- Slow and controlled, no momentum — Kicking the weight up jolts the knee ligaments. (Kicking the legs up with momentum and dropping them)
- Align the knee's pivot point — A misaligned axis creates twisting strain on the knee. (Performing it with the knee misaligned because the seat wasn't set)
- Squeeze for one second at the top — Squeezing at the peak properly stimulates the quads. (Lowering immediately without pausing at the peak)
Leg Extension — How to Do It / If You're New
- Sit with your hips against the backrest and position the ankle pad so it rests just above your foot, low on your shin.
- Adjust the seat so your knee's axis of rotation lines up with the machine's pivot, and grip the handles lightly.
- Exhale and extend your knees to raise your legs. Squeeze the front of your thighs for one second at the top.
- Inhale and lower slowly (2-3 seconds) to the start. Stop just before the weight stack fully touches down to keep tension.