Leg Extension
Extend the knees to full lockout, pause to squeeze the quads, then lower under control.
See your setup in four steps
Demo video from YouTube, played in its own player.
How to do the Leg Extension
The leg extension is a seated machine exercise that straightens your knees against a padded lever. It isolates the quads with nothing else limiting the set, which makes it useful for adding quad work after squats or for training around lifts that load the back.
Set up
- 1Adjust the back pad so your knees line up with the machine's pivot point.
- 2Set the ankle pad on your lower shins, a little above your ankles.
- 3Hold the handles to keep your hips in the seat.
The movement
- 1Extend your knees until your legs are straight.
- 2Pause for a second and squeeze your quads.
- 3Lower the pad slowly until your knees are bent to the start position.
Cues
- Knees line up with the pivot
- Squeeze at the top
- Slow on the way down
- Hips stay in the seat
Common mistakes
- Swinging the weight up.
- Use a load you can lift smoothly and pause at the top.
- Hips lifting off the seat.
- Pull on the handles and lower the weight.
- Only working the top half of the range.
- Lower until your knees are bent close to 90 degrees on every rep.
Make it easier
Use a light weight and a slow tempo, or build quad endurance without a machine using the Wall Sit.
Make it harder
Train each side alone with the Single-Leg Leg Extension, or hold the top of every rep for two seconds.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Glutes & Posterior Chain · Deadlift Focus3×15 @ RPE 9
- Push / Pull / Legs · Legs3×15 @ RPE 9
- Upper / Lower Strength · Lower (heavy)3×12 @ RPE 9
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the machine is taken or you want a change.
Questions
- What muscles does the Leg Extension work?
- The Leg Extension mainly works the quads.
- What equipment do you need for the Leg Extension?
- A machine.
- How many sets and reps of the Leg Extension?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Leg Extension?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Leg Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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