Exercises / Leg Extension

Leg Extension

Also known as: Seated leg extension, Knee extension, Quad extension

A seated knee extension. The shin pad lifts until the knees are straight, then lowers.

Primary muscles
Quadriceps
Equipment
Machine (seated leg-extension machine)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Leg Extension.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Line-art start on a seated leg-extension machine.
Leg extensions 1.svg by Everkinetic, CC BY-SA 3.0. License: CC BY-SA (share-alike). Source.

Cues

  1. Sit with the back against the pad and the knee in line with the machine's pivot.
  2. Set the shin pad just above the ankles, not on the mid-shin.
  3. Extend until the knees are straight; pause, then lower under control.
  4. Keep the hips on the seat; do not yank the stack with the torso.

Common mistakes

  • Lifting the hips off the pad to finish the lockout.
  • Kicking the weight up with momentum.
  • Setting the pad so high on the shin that the knee is no longer at the pivot.

Safety

  • Keep the hips on the seat. Stop if you feel sharp pain in the front of the knee.