Legs · 3–1–1
Leg Extension
Learn Leg Extension with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Quadriceps.
- Equipment
- Seated leg-extension machine
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Quadriceps
SUPPORTING MUSCLES
Hip flexors · Tibialis anterior
Setup
- Align the knee joint with the machine pivot and keep the back and pelvis supported.
- Place the roller above the ankles, keep the legs parallel, and hold the machine handles.
- Use a light load first to confirm a pain-free knee range.
Execution
- Use the quadriceps to extend the lower legs while the pelvis and back remain supported.
- Approach straight knees without a forceful lockout.
- Briefly contract the quadriceps and keep both legs moving at the same speed.
- Lower for about three seconds without letting the weight stack crash.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The machine pivot misses the knee axis or the roller rests on the feet.
- The torso leans back or the pelvis lifts to swing the load.
- The knees slam into lockout or the weight stack is dropped.
Safety
- Adjust the pivot, seat, restraints, and safety stops and confirm the weight stack remains secure throughout.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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