Leg Extension
A seated machine exercise that straightens the knee against a padded lever. Isolates the quadriceps with no hip involvement.
Primary muscles
- Quadriceps
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with your back against the pad and knees lined up with the machine's pivot point. Set the ankle pad just above your ankles and hold the side handles.
Extend your knees to lift the pad until your legs are straight.
Squeeze your quads briefly at the top.
Lower the pad under control until your knees are bent to about 90 degrees.
Repeat without letting the weight stack slam.
Breathing: Exhale as you extend, inhale as you lower.
Coaching tips
Squeeze at the top
Slow on the way down
Hips stay in the seat
Common mistakes
Swinging the weight up with momentum
Knees not aligned with the pivot
Lifting the hips off the seat
Safety notes
Align your knee joint with the machine's axis before loading.
Use a controlled tempo; avoid jerking the weight up.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.