Leg Extension.

How to do it.

1. Step 01

   Sit on the leg extension machine, aligning your knees with the pivot point.

2. Step 02

   Adjust the ankle pad to rest just above your feet.

3. Step 03

   Grasp the handles for stability and brace your core.

4. Step 04

   Extend your legs fully, contracting your quadriceps at the top.

5. Step 05

   Hold the peak contraction for a moment.

6. Step 06

   Slowly lower the weight back to the starting position with control.

Pro cues.

• Avoid locking your knees forcefully at the top.

• Focus on a strong contraction of the quads.

• Control the eccentric phase to maximize muscle tension.

Questions, answered.

What is the Leg Extension?

Isolation exercise performed on a machine to strengthen and define the quadriceps muscles.

What muscles does the Leg Extension work?

The Leg Extension primarily works your quadriceps.

What equipment do I need for the Leg Extension?

You need a machine to perform the Leg Extension.

How many sets and reps should I do for the Leg Extension?

A typical prescription for the Leg Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Leg Extension good for beginners?

Yes. The Leg Extension is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.