The leg extension exercise is a simple and effective way to strengthen the quadriceps—the muscles on the front of your thighs. Often done on a leg extension machine, this exercise focuses on extending the knee to lift weight, building both strength and endurance in your quads.
equipment required: leg extension machine
Technique
- Adjust the Machine: Sit on the leg extension machine and adjust the backrest so your knees align with the machine’s pivot point.
- Set the Pad: Position the pad just above your ankles, ensuring it’s comfortable and secure.
- Grip the Handles: Hold onto the machine’s handles or seat edges to stabilize yourself.
- Extend Your Legs: Slowly straighten your legs, lifting the weight by engaging your quads. Exhale as you lift.
- Pause at the Top: Hold the position briefly when your legs are fully extended, feeling the contraction in your thigh muscles.
- Lower Slowly: Inhale as you slowly lower the weight back to the starting position without letting it drop.
- Repeat for the number of reps required
Key points to remember
- Use a Controlled Motion: Avoid jerking or swinging the weight; focus on slow, controlled movements.
- Choose the Right Weight: Start with a moderate weight that allows you to complete the exercise with good form.
- Keep Your Back Pressed: Maintain contact between your back and the seat for stability.
- Avoid Locking the Knees: Don’t fully lock out your knees at the top of the movement, as this can strain the joint.
Alternatives
- If a leg extension machine isn’t available, try bodyweight squats or lunges for a similar quad-focused workout. Both exercises engage the quads along with other leg muscles, providing a balanced strength-building alternative.
- It is also possible to perform this exercise one leg at a time.
Related Pages
- About the leg extension machine
- The Seated Leg Extension: The Best Quad Exercise?
- Leg Extension Strength Test
- Why You Should be Avoiding the Leg Extension
- Weight training execise database