Legs · Isolation

Leg Extension

A machine isolation exercise for the quadriceps.

MAIN MUSCLE
Quads
EQUIPMENT
Machine
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the knee lines up with the machine pivot.

  2. Place the pad just above the ankles and hold the handles.

  3. Extend the knees until the legs are straight.

  4. Lower the weight slowly back to the start.

COMMON MISTAKES

  • Kicking the weight up with momentum; extend smoothly and pause at the top.
  • Machine pivot not aligned with the knee; adjust the seat so they line up.

TIPS

  • Squeeze the quads hard at full extension before lowering.

QUESTIONS

Which muscles does Leg Extension work?

The main muscle is Quads.

How many reps should I do?

FORGE suggests 12-15 reps for Leg Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of Leg Extension?

These train the same muscles: Sissy Squat, Leg Press, Hack Squat.