Leg Extension
Pure quad isolation — the only common exercise that trains the quads without the hips helping.
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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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More quads exercises
All quads exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.