← All leg exercises
Beginner
Leg Extension
A seated machine movement that trains the quadriceps through controlled knee extension.
Setup
Sit with your back against the pad. Align your knees with the machine pivot and place the roller above your ankles.
Movement
Extend your lower legs smoothly. Keep your hips and back supported while your quadriceps move the load.
Return
Lower the roller under control. Return to the starting bend without dropping the weight stack.
Common Mistake to Avoid
Swinging the weight or locking the knees forcefully. Use a controlled range in both directions.
EquipmentLeg extension machine
Primary MusclesQuadriceps
How to do it
- Align the seat, knee pivot, and ankle pad.
- Extend both knees without using momentum.
- Lower the weight through a controlled return.
Common mistakes
- Setting the roller too high on the shin.
- Lifting the hips from the seat.
- Letting the weight stack drop.