Leg Extensions
How to do the Leg Extensions
- 1
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- 2
Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- 3
Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- 4
Repeat for the recommended amount of times.
How to program the Leg Extensions
Sets and reps
As an isolation movement, the Leg Extensions is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Leg Extensions is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Leg Extensions into a plan
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Frequently asked questions
What muscles does the Leg Extensions work?
The Leg Extensions primarily targets the Quadriceps.
What equipment do I need for the Leg Extensions?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Leg Extensions should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
