leg extension
This exercise specifically trains the quadriceps as you flex and extend your legs at the knees. It is a great machine-based exercise, even for beginners, because it safely isolates and effectively loads the quadriceps in their shortened position.
the big picture
Adjust the back pad so that, when sitting, your knee wraps naturally around the seat pad; this position aligns your knees with the machine’s axis of rotation. Start the rep slowly and accelerate into the top position. The return move should also be controlled.
Beginners can start with 4 sets of 8–10 reps; discover other variations and other targeted sets in the training programs.
PREPARATORY STAGE
Set the weights and sit in the machine with your knees bent and ankles beneath an ankle pad; adjust the ankle pad so that it touches just above your shoes. Grip the handles and pull down into the seat pad to stabilize your pelvis throughout. Breathe in.
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STAGE ONE
Breathe out as you slowly extend at the knees, raising the ankle pad, then accelerate into the rep until you reach the end of your knees’ range of extension. (This varies by person.) Dorsiflex your ankles throughout. The goal is fully contracted quadriceps. For an extra challenge, hold at the top for 1–2 seconds.
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SUPERIOR-ANTERIOR-LATERAL VIEW
Torso and arms
Think of creating tension in the upper back, arms, and shoulders (by actively pulling on the handles) to help stabilize your pelvis. The more stability your pelvis receives, the more force your quadriceps will be able to produce.
Legs
The quadriceps receive tension during the exercise. This leg extension also loads the rectus femoris (the quadriceps muscle that crosses the hip joint) in its shortened position, which helps stabilize the pelvis. Ensure you control the lowering portion (the eccentric action) of the rep to maintain tension in the quadriceps.
STAGE TWO
Keep your abs engaged with your lower back against the pad. Breathe in as you continue to pull yourself down into the seat and slowly flex at the knees in a controlled fashion to return the ankle pad to its starting position. Reset your breathing and repeat stages 1 and 2.
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Common mistakes
Rushing the movement—such as by flinging up the ankle pad—opens you up to injury and could take away tension from the target muscles. Coming out of your seat on each rep shows that you’re not sufficiently stabilizing your torso and pelvis.