Legs
Leg extension
The leg extension straightens the knee against a pad, isolating the quadriceps with no other muscle taking over.
- Primary
- Quads
- Secondary
- None
- Equipment
- Machine
- Type
- isolation
Why it earns a spot
It adds quad volume with almost no spinal load or fatigue, which suits the end of a leg session.
How to do it
- Adjust the back pad so your knees line up with the machine pivot and the shin pad sits just above your ankles.
- Grab the handles and sit tall.
- Extend your legs until they are nearly straight, squeezing your quads at the top.
- Pause for a second, then lower with control until your knees reach about 90 degrees.
- Keep your hips down on the seat for the whole set.
Common mistakes
- Swinging the weight up with momentum; slow the lowering to two or three seconds.
- Locking out violently; stop just short of a hard lockout.
- Setting the seat so far back that the knee pivot is misaligned; adjust until the machine matches your knee.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 2-4 | 10-20 | 60-90 sec |
Use double progression: add reps until you reach 20 on every set, then add a plate and start again near 10.
Routines that use it
Swaps and alternatives
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Log every leg extension set.
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