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Leg Extension

Difficulty: ⭐ Beginnersquat

Home Setup

Sit on a sturdy chair with a resistance band looped around one ankle and anchored behind you, or use ankle weights while seated on a table edge

sturdy chair or tableresistance band or ankle weightstowel for padding

💡 Pro tip: Place a rolled towel under your knee to maintain proper joint alignment and reduce stress on the patellar tendon

Gym Setup

Leg extension machine with adjustable seat back, shin pad positioned just above ankles, and weight stack selection

Safety: Adjust the seat so your knee aligns with the machine's pivot point and avoid locking out knees aggressively at the top of the movement

💪 Muscles Worked

Rectus FemorisVastus LateralisVastus MedialisVastus IntermediusTibialis Anterior

⭐ Why This Exercise?

Leg extensions provide direct isolation of the quadriceps muscles, making them ideal for building muscle definition and addressing quad strength imbalances. This machine-based movement allows for safe training to muscular failure and is particularly valuable for pre-exhausting quads before compound movements or for rehabilitation purposes with controlled range of motion.

Make It Easier

Regressions for building up strength

1. Single Leg Extension (Bodyweight)

chair

Removes external resistance while learning the movement pattern

2. Partial Range Leg Extension

leg extension machine

Reduces stress on knee joint by limiting range of motion to final 45 degrees

3. Isometric Leg Extension Hold

leg extension machine

Builds strength without dynamic movement, easier on joints

Make It Harder

Progressions for advanced athletes

1. Single Leg Extension

leg extension machine

Doubles the resistance per leg and addresses strength imbalances

2. 1.5 Rep Leg Extension

leg extension machine

Increases time under tension with partial rep at bottom of each full rep

3. Eccentric-Focused Leg Extension

leg extension machine

Emphasizes the lowering phase with 4-5 second negatives for greater muscle damage

↕️ Similar Movements

Sissy Squat
Bodyweight alternative that emphasizes knee extension with similar quad isolation
Leg Press
Compound movement that works quads with additional glute and hamstring involvement
Bulgarian Split Squat
Unilateral compound exercise that heavily loads the quadriceps
Hack Squat
Machine-based compound movement with greater quad emphasis than traditional squats
Terminal Knee Extension (TKE)
Rehabilitation-focused movement isolating the final degrees of knee extension

Form Checklist

✓Point toes slightly upward to maximize quad engagement
✓Press your lower back firmly into the seat pad throughout
✓Control the descent for 2-3 seconds, don't let weight slam down
✓Squeeze quads hard at the top for 1 second contraction
✓Keep shin pad positioned just above ankles, not on shins

Common Mistakes

  • •Lifting hips off the seat to use momentum instead of quad strength
  • •Locking out knees explosively which stresses the joint
  • •Using too much weight and performing partial reps
  • •Gripping handles too tightly and creating upper body tension
  • •Positioning shin pad too high on the shins reducing leverage

📈 When to Progress

Progress when you can complete 3 sets of 12-15 reps with controlled tempo (2 second lift, 1 second squeeze, 3 second lower) while maintaining perfect form and achieving a strong muscle pump without joint discomfort