Leg Extension

The leg extension is a machine-based isolation exercise for the quadriceps, the muscles on the front of your thighs. It strengthens knee extension and is a simple way to target the quads directly.

Set up by sitting all the way back in the seat with your back flat against the pad. Adjust the roller so it rests on your shins, just above your feet, not on your knees or thighs. Grip the side handles, relax your feet, and keep your hips stable.

Straighten both knees to lift the pad until your legs are fully extended. Pause and squeeze your quads at the top. Lower the pad under control, bending your knees back to the start while keeping tension in your quads.

Exhale as you extend your legs and inhale as you lower them. Keep your core lightly braced and your lower back pressed into the seat. To make the exercise easier, shorten the range of motion. To make it harder, slow down the lowering phase or hold the top position a little longer.

Fault: The pad slides up onto the knees or thighs, changing the angle and adding stress to the joint. Fix: Reposition the pad on the shins, keep your back against the seat, and readjust the machine before you start.

Fault: Using momentum to swing the weight up. Fix: Move at a controlled tempo, pause and squeeze at full extension, and aim to feel your quads working rather than just moving the pad.

Fault: Dropping the weight quickly and losing tension at the bottom. Fix: Lower the pad smoothly, stay in control through the whole rep, and stop the set when you can no longer feel your quads driving the movement.

Fault: Discomfort at the front of the knee during the exercise. Fix: Reduce your range of motion or the resistance, and avoid any position that causes pain.