Leg extension
Quads · Machine
Set up
A leg extension machine. Set it so your knees line up with the machine's hinge and the lower pad rests on the front of your ankles.
Steps
- Sit with your back against the pad.
- Hold the handles by the seat.
- Straighten your legs to lift the pad.
- Pause briefly, then lower slowly until your knees are bent again.
Keep in mind
- Keep your bottom on the seat
- Lift smoothly; don't kick
- Lower slowly, taking about two seconds
Common mistake
Swinging the weight up and letting it drop. Lift smoothly and lower slowly; go lighter if you need to.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.