Leg extension
- Sit on the leg extension machine with your legs positioned under the pad and your back firmly against the backrest.
- Extend your legs to lift the weight until they are straight, squeezing your quadriceps at the top.
- Slowly lower the weight with control back to the starting position.
Tips
- Adjust the seat so the back of your knees rests against the edge of the seat pad and the ankle pad sits just above your feet, keeping the knee joint aligned with the machine's pivot point.
- At the top of the movement, pause briefly with your legs extended and your quadriceps visibly contracted before beginning the descent.
- Lower the weight at a controlled pace so the pad moves smoothly back to the starting position without dropping or bouncing.
Common mistakes
- Lifting the hips or lower back off the backrest during the upward phase, which changes the position established at setup.
- Using momentum to swing the weight up rather than extending the legs with deliberate control, causing the pad to jerk upward.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
