Leg Extension
Extending the legs against resistance on a machine — isolates the quads through a clean, controlled range.
Equipmentmachine
Musclesquads
Setup
Sit in the machine with your back against the pad and the shin pad resting just above your ankles.
How to do it
- Extend your legs until they're straight, squeezing the quads at the top.
- Pause briefly without locking the knees out hard.
- Lower back down slowly to the starting position.
- Keep your back against the pad throughout — no leaning back to help the lift.
Common mistakes
- Using momentum to kick the weight up.
- Letting the weight drop quickly on the way down.
- Arching the back off the pad.
Scale it
Easier: Lighter weight, or reduce the range slightly.
Harder: Pause 1–2 seconds at full extension each rep.