Leg Extension

How to Perform

1. Sit in the machine with your back flat against the pad
2. Adjust the roller so it sits on your lower shins, just above the ankle
3. Extend your legs until fully straight, squeezing the quads hard
4. Hold the top position for 1-2 seconds
5. Lower with control over 2-3 seconds — don’t just drop the weight

Tips

• Squeeze your quads hard at full extension and hold for 1-2 seconds — this peak contraction is what makes the exercise effective
• No leg extension machine? Sissy squats or wall sits provide bodyweight quad isolation alternatives
• Use a 2 second lift, 1-2 second hold, and 3 second descent — the slow eccentric is crucial for quad growth with this exercise
• Using momentum to swing the weight up is the most common mistake — if you need to jerk, reduce the weight
• Feel the quads burning across the front of your thigh, especially the teardrop muscle (VMO) just above the knee