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Legs

Leg Extension

Beginner

A machine isolation move that targets the quads directly.

Target muscles

Quadriceps

Calories burned

~6 kcal / set

Secondary muscles

—

Equipment

Machine

Goal

Muscle Gain

Sets / Reps

3 × 12-15

Benefits

  • • Isolates the quadriceps with no other muscles involved
  • • Great quad finisher after compound lifts

Step by step

  1. 1Sit in the machine with the pad resting above your ankles.
  2. 2Grip the side handles and keep your back against the pad.
  3. 3Extend your legs until they're straight, squeezing your quads.
  4. 4Lower back down with control.

Breathing guide

Exhale as you extend, inhale as you lower.

Common mistakes

  • • Using momentum to kick the weight up
  • • Locking the knees out hard at the top

Safety tips

  • • Pause briefly at full extension for a stronger contraction.
  • • Control the lowering phase fully.

Variations

  • • Single-leg extension

Related exercises

Barbell Squat

4 × 6-10

Leg Press

4 × 10-12

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg