Leg extension

Lever machine Seatedbeginnerisolation exercisepush

Quadriceps

Primary muscles: Quadriceps. Assisting muscles: —.

Leg extension — 1 — start position and end of the movement

How to do it

Select the weight and sit on the leg extension machine, with your legs under the pad (toes forward) and your hands on the side handles.
Adjust the pad so it sits just above your ankles, with a 90-degree angle between thigh and calf – this is the starting position.
Extend your legs fully, using your quads, exhaling, keeping the rest of your body still on the seat.
Hold the contraction for a second, then lower under control, inhaling, without going past the 90-degree angle.
Repeat for the desired number of reps.

Key to the execution: Keep your back against the seat and let the movement be driven strictly by your quads, with no momentum.

Common mistakes

Lifting your glutes off the seat to compensate for too heavy a weight.
Letting momentum drive the movement instead of the contraction of your quads.
Not fully extending your legs at the top of the movement.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Bodyweight squat

Bodyweight · Bodyweight

Split squat

Bodyweight · In place, no step

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Log your sets and see your progress

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Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.