Leg Extension

How to Perform the Leg Extension

1. Sit on the leg extension machine with your back flat against the pad and adjust the backrest so your knees align with the machine's pivot point.
2. Position the ankle pad so it rests comfortably on your lower shins, just above your feet.
3. Grip the side handles for stability and sit with your back firmly against the pad.
4. Extend your legs upward by contracting your quadriceps until your legs are fully straight.
5. Squeeze your quads hard at the top of the movement and hold for one second.
6. Lower the weight slowly back to the starting position under control — do not let it drop.
7. Repeat for the prescribed number of reps without using momentum.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Isolates the quadriceps for targeted development and definition
• ✓Strengthens the muscles around the knee joint for improved stability
• ✓Beginner-friendly with a simple, guided movement pattern
• ✓Excellent for pre-exhaustion or high-rep burnout sets

Pro Tips

• ●Point your toes slightly outward to emphasise the outer quad (vastus lateralis) or inward for the inner quad (VMO).
• ●Perform single-leg extensions to identify and correct strength imbalances between legs.
• ●Use leg extensions as a warm-up before squats or as a finisher after compound leg work.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the leg extension in workout programs and training advice.