Legs
Leg Extension
A precise isolation movement designed to build definition and strength in the quadriceps.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the machine with your back flat against the backrest and adjust the seat so your knees align with the machine's pivot point.
Position the padded lever so it rests just above your ankles on the lower part of your shins.
Grasp the handles on the sides of the seat to stabilize your upper body and pull yourself firmly into the pad.
Exhale as you extend your legs upward until they are fully straight but not locked out at the knee.
Squeeze your quadriceps at the top of the movement for one second to maximize muscle engagement.
Lower the weight slowly under control until your knees are back at a 90-degree angle.
Maintain constant tension on the muscles by stopping just before the weight plates touch the stack.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weight instead of using controlled muscle contractions
- Allowing the lower back to arch or lift away from the backrest during the lift
- Setting the ankle pad too high on the shins or too low against the feet
- Locking the knees aggressively at the top of the repetition
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.