Leg Extension Machine
Knee extension, machine, quadriceps
The leg extension machine has you sit and straighten the knees against a roller pad on the shins. It isolates the quadriceps, the muscles at the front of the thigh. It suits beginners and lifters who want extra quad work beside squats and leg presses.
Setting up
- Adjust the back pad so the knees line up with the machine's pivot point.
- Set the roller pad on the front of the shins, just above the ankles.
- Sit back against the pad and hold the side handles.
- Start with a light load you can lift with control.
How to do a leg extension
- Straighten the knees to lift the roller pad forward and up.
- Stop when the legs are straight and squeeze the quads for a moment.
- Keep the hips and back against the seat the whole time.
- Lower the weight slowly until the knees are bent about 90 degrees again.
Breathing. Breathe out as you straighten the legs and breathe in as you lower.
Muscles worked
- Mainly
- Quadriceps
Common mistakes
- Swinging the weight up with momentum. Speed takes the work from the quads, so lift smoothly and pause at the top.
- Hips lifting off the seat. Then the hips help push, so hold the side handles and keep the back against the pad.
- Dropping the weight back down fast. The way down builds the muscle too, so take about two seconds to lower.
Easier and harder
- Easier
- Band Leg Extension
- Harder
- Single-Leg Extension Machine
Guide
Guide
Guide
