Leg Extension (Machine)
Complete guide to Leg Extension (Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Leg Extension (Machine)
Adjust the leg extension machine so the pad rests just above your feet and your knees align with the machine's pivot point.
Sit down and grip the handles on either side for stability.
Your back should be pressed against the pad and your feet hooked under the roller.
Engage your abs and take a breath.
Extend your legs by straightening your knees until your legs are fully extended, squeezing your quads at the top and exhale.
Slowly lower the weight back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |