Leg Extension

The leg extension is a machine-based isolation exercise that primarily targets the quadriceps. It’s effective for building quad strength and size, and is often used in hypertrophy programs or for rehabilitation.

How to Perform

1. Sit in the leg extension machine and adjust the pad so it rests just above your ankles.
2. Set the backrest to allow a comfortable 90° bend at your knees.
3. Grip the handles or seat to stabilize yourself.
4. Extend your legs until they are fully straight, squeezing your quads at the top.
5. Lower the weight under control back to the starting position.

Coaching Cues

• Avoid locking out your knees forcefully at the top.
• Focus on squeezing the quads through the full range of motion.
• Control the eccentric phase - don’t let the weight drop.
• Keep your lower back and hips firmly against the seat.