Leg Extension
The leg extension is an effective isolation exercise that targets the quadriceps, crucial for building strength and definition in the front of the thigh. Incorporating this movement into your routine can enhance performance in various sports and daily activities.
Muscles Worked
Primary
- quadriceps - The quadriceps are responsible for extending the knee joint.
How to Perform
- 1Adjust the leg extension machine to fit your height, ensuring the padded lever rests just above your ankles.
- 2Sit back against the padded seat with your back flat and feet under the lever.
- 3Grip the handles or the sides of the seat for stability.
- 4Slowly extend your legs upward until they are fully straightened, keeping your feet flexed.
- 5Pause briefly at the top of the movement to maximize contraction.
- 6Lower the weight back down in a controlled manner until your knees are at a 90-degree angle.
- 7Repeat for the desired number of repetitions.
Form Cues
- ✓Keep your back pressed against the seat throughout the movement.
- ✓Do not lock your knees at the top of the extension.
- ✓Maintain a steady tempo; avoid jerking the weight.
Common Mistakes
Using too much weight
Choose a manageable weight that allows for proper form.
Not adjusting the machine properly
Ensure the machine is set to your height for optimal performance.
Rounding the back
Keep your back flat against the seat to avoid strain.
Locking the knees
Stop just short of complete extension to protect your joints.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 12-15 repetitions.
Rest Period
Rest for 60 seconds between sets.
When to Use
Incorporate this exercise into your leg day routine or as part of a rehabilitation program.
Progression
Gradually increase the weight as you build strength while maintaining proper form.
Variations
Single-Leg Extension
This variation challenges balance and focuses on each leg individually.
Resistance Band Leg Extension
Use a resistance band for added versatility and to engage stabilizer muscles.
Leg Extension with Pause
Pause at the top of the extension for a few seconds to increase time under tension.
Alternatives
FAQs
Is leg extension good for beginners?
Yes, leg extensions are beginner-friendly and help build quad strength.
What muscles does leg extension work?
Leg extensions primarily target the quadriceps muscles.
Can leg extensions cause knee pain?
If performed with improper form or excessive weight, they may cause discomfort; focus on technique.
How often should I do leg extensions?
Include them in your workout routine 1-2 times per week, allowing for recovery.
Related Exercises
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