beginner · legs
Leg Extension
Quad isolation with constant tension—great pump and knee-friendly loading when set up well.
Quick answer
Align the knee with the machine's pivot, extend to lockout, squeeze the quads, then lower under control.
Leg extensions aren't evil. High loads with angry knees? Maybe dial back. Controlled mid-high rep work is fine for most healthy trainees.
Form cues
- Pad on the lower shin, not the foot
- Full extension without hyping the pelvis
- Pause briefly at the top
Common mistakes
- Swinging the weight stack
- Seat set so poorly the hips lift
- Only doing tiny top-range pulses
Programming notes
3 × 10–15 as a finisher or warm-up primer.
leg extension