Leg Extension
Leg Extension is a isolation knee extension exercise for the quads. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Leg Extensions · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Align the machine pivot with the knee and place the shin pad just above the ankle.
- 4Set the back pad so the hips stay down while the knee can bend comfortably.
How to perform it
- 1For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- 2Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- 3Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- 4Repeat for the recommended amount of times.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Lift with the quads
- •Smooth squeeze at the top
- •Lower for two seconds
Common mistakes
- •Misaligning the knee and machine pivot
- •Kicking the weight up
- •Hips lifting from the seat
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Machine
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.