Leg Extension
The leg extension is a seated machine exercise where you straighten your knees against a pad, working your quads on their own.
QuadsMachineIsolationBoth sides
How to do a leg extension
- Adjust the seat so your knees line up with the machine's pivot.
- Set the pad on the front of your lower legs, just above your ankles.
- Straighten your legs to lift the pad until your knees are almost straight.
- Lower the pad slowly back to the start.
Tips
- Hold the handles to keep your hips on the seat.
- Pause briefly at the top.
Common mistakes
- Kicking the weight up with momentum.
- Letting the weight stack crash down.
Leg Extension muscles worked
Main: Quads.
Sets and reps
3 × 10–15
Alternatives
FAQ
Is the leg extension enough for quads?
It isolates the quads well; pair it with a squat, hack squat or leg press, which train the quads together with your glutes.
How do I set up the leg extension machine?
Line your knees up with the machine's pivot and set the pad just above your ankles.