Leg Extension Video Guide

Exercise Profile

  • Strength
  • Machine
  • Isolation
  • Push (Bilateral)
  • Beginner
  • None
Quads Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the desired resistance on the weight stack and insert the pin.
  2. Adjust the seat so that the knees are directly in line with the axis of the machine.
  3. Sit down and position your shins behind the pad at the base of the machine.
  4. Take a deep breath and extend your legs as you flex your quadriceps.
  5. As you lock out the knees, exhale to complete the repetition.
  6. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions.

Exercise Tips

  1. Ensure the axis of rotation for the knee directly matches that of the machine. In other words, the point of rotation for the machine should be in line with your knee joint itself. If the knee is positioned too far in front or behind the axis of rotation, there will be excessive stress added to the joint which could cause significant injury.
  2. Typically extensions should not be done excessively heavy due to the lack of hamstring co-contraction with the quads. When one occurs in isolation it could present an injury risk to the knee if done with excessive weight.
  3. Pointing the toes can help to enhance mind muscle connection.

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9 Comments+ Post Comment

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Posted Fri, 06/30/2017 - 12:16
Raider Thomas

Would useing a weighted plate work instead because i workout at home

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Posted Sun, 06/14/2015 - 14:53

Instead of this exercise you can do squats with the bar in front of your neck these are called front squats and isolate the quads

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Posted Sat, 11/30/2013 - 09:06

I need an alternative to this. Have mainly free weights and simple machine.

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Posted Wed, 10/23/2013 - 11:25

Is there any alternative to this exercise? I work out at home.

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Posted Sun, 12/23/2012 - 09:24

I am also from India and just relying on your "12 day programme" for beginners and its helping me a lot. It has improved my knowledge of exercises as well as how to do the exercises in a correct way which is very important.
Thanxs :)

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Posted Sun, 12/02/2012 - 16:39

for people thet are 200 cm tall and dont fit in the Machine :) what can we do instead ?

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Posted Fri, 11/23/2012 - 13:42

How I can figure out what is the weight to start?

mnsjason's picture
Posted Thu, 11/29/2012 - 19:56

Hey Jose! Simply pick a weight that works for the rep range you are shooting for in each set. If you are unable to perform the desired reps, drop in weight. If it's easy to hit the rep mark, add weight.

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Posted Mon, 10/22/2012 - 02:11

Hey Steve !I have recently found out this website.I am from India .I have already started this 4 day workout n finished day 2.I have seen good results.Thank you for ur article .My gym doesn't have this leg extension machine ,can u please suggest any alternative ..that will be truly helpful for me.Also I really wanna know if I can daily add 15-20mnts of skipping n ab workouts daily coz I want to desperately have flat abs..or may be ripped abs.I am man of 29 years .Hope u will help me Steve with may be any of ur recommended ab workout routines.Thanx man