HyperBody
Exercise library · Legs

Leg Extension.

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

BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Quadriceps
The play-by-play

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.

What separates good from great

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.