← EXERCISE LIBRARYStrength
Leg Extension
A seated machine isolation extending the knee against a pad, targeting the quadriceps directly. Used to add quad volume with no balance or lower-back demand.
- 01Sit in the machine with the back against the pad and the knees at the pivot.
- 02Set the ankle pad just above the top of the feet.
- 03Hold the handles and brace the trunk.
- 04Extend the knees until the legs are straight, squeezing the quads.
- 05Lower under control without letting the weight crash down.
- 01Line the knee joint up with the machine pivot.
- 02Squeeze the quads at full extension.
- 03Control the lowering — no dropping.
- 01Swinging and using momentum — keep it strict and controlled.
- 02Slamming the stack at the bottom — resist the negative.
- 03Setting the knee off the pivot — it strains the joint and cuts the quad work.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.