Leg Extension

An isolation exercise that targets the quadriceps by extending the lower leg against resistance using a machine.

Instructions

1. Sit on a leg extension machine with your back and shoulders against the padded support.
2. Position your feet under the leg extension pad, typically around the lower quadriceps or ankle area.
3. Grasp the side handles for stability and anchor yourself firmly against the backrest.
4. Engage your core and maintain an upright sitting position.
5. Extend your legs forward by straightening your knees against the pad.
6. Continue until your legs are fully extended or nearly fully extended.
7. Pause briefly at the top of the movement with knees nearly straight.
8. Lower your legs back to the starting position with controlled movement.
9. Avoid jerking or using momentum; maintain steady, deliberate motion.

Tips

• Adjust the pad so it sits just above your ankles, not on your toes.
• Use a controlled tempo on both the extension and lowering phases.
• Maintain contact with the backrest throughout the entire movement.
• Don’t lock out your knees at the top; stop just short of full extension.
• Focus on the quadriceps contraction, not arm or hip movement.
• Use appropriate weight that allows strict form throughout all repetitions.