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legs

Leg Extension

Seated with a pad across your ankles, you straighten your legs against the weight. Isolates the front of the thighs.

beginnerleg extension machine

Leg Extension, start position
START
Leg Extension, end position
END
BEFORE YOU START3
  1. Set the back pad so your knees line up with the machine's pivot point.
  2. Set the ankle pad on the front of your ankles, just above the feet.
  3. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and hold the side handles.
  2. Hook your ankles under the pad with your knees bent at a right angle.

Check: Your knees line up with the pivot, your back is against the pad, and the pad rests on your ankles.

Straighten your legs

  1. Straighten both legs until they are level with the floor.
  2. Squeeze the front of your thighs for a second at the top.

Check: Your legs are straight out in front and your hips have not lifted off the seat.

Lower slowly

  1. Bend your knees and lower the pad slowly back to the start.

Check: Your knees are bent again and the weight has not touched down.

That is one rep. Repeat for your set.

Breathe out as you move the weight in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Leg Extension: muscles worked, front view
Leg Extension: muscles worked, back view

quads

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Kicking the weight up fast. Jars the knee. Fix: Straighten over about 1 second and lower over 2 to 3.
  • Hips lifting off the seat. Fix: Hold the handles and keep your back on the pad; use less weight.
  • Knees not lined up with the pivot. Strains the knee. Fix: Adjust the back pad until they are.
SAFETY1
  • Stop if you feel sharp pain in the knee.
EQUIPMENT SETTINGS
  • leg extension machine · back pad: knees level with the pivot · ankle pad: on the front of your ankles
RELATED EXERCISES

variants: single leg extension

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