How to do a Leg Extension

Authored by Fitbod

About Leg Extension

Sets Logged
5,038,857
Popularity Rank
10th
Difficulty
Beginner
Quads Strength
100 mSCORE 1st
Equipment Required
  • Photo of Leg Extension Machine
    Leg Extension Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Leg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.

  1. Sit upright in a leg extension machine while placing the lower back just above your ankles in front of your lower legs.
  2. Your knees should be flexed to 90 degrees and the back pad should be contact with your lower back and shoulders.
  3. Grab ahold of the handles for additional support.
  4. Extend your legs in an upward arc until your lower legs are aligned with your thighs.
  5. Return to the starting position.

Common Mistakes

  • Too Much Weight

    This exercise inherently places a lot of tension on your knee. Adding too much further increases your risk of injury. You can do this exercise safely by focusing on controlling the movement, and limiting your range of motion prior to fully extending your leg.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    50
    lbs
    1 Rep Max
    65
    lbs
  • intermediate
    8
    reps
    60
    lbs
    75
    lbs
  • advanced
    8
    reps
    75
    lbs
    95
    lbs

Enter your stats to calculate your Sets & Reps