Leg Extension
Pure quad isolation. It is the only common exercise that trains the quads without the hips helping.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
- Equipment
- Machine, Leg extension machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the leg extension
- 1Sit with your back against the pad and the roller on your lower shins.
- 2Grip the handles to keep your hips down.
- 3Straighten your knees until the legs are fully extended.
- 4Squeeze for a second, then lower slowly.
When to pick it: Pick it for extra quad volume or when squatting isn’t an option.
Form cues
- Toes up
- Squeeze at the top
- Lower for two to three seconds
Common mistakes
- Kicking the weight up
- Hips lifting off the seat
- Dropping the weight on the way down
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
