Leg Extension
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Quadriceps
Secondary muscle groups
Hip Flexors
Movement pattern
Knee Extension
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Isolate and overload the quadriceps without involving the hips.
How it fits the system. A beginner-level knee extension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Quadriceps
Secondary muscles
Hip Flexors
Movement pattern
Knee Extension
Equipment
Machine
Difficulty
Beginner
How to Perform
- Set the seat so the knee joint lines up with the machine pivot.
- Place the shin pad just above the ankles.
- Hold the handles and sit back into the seat.
- Extend the knees smoothly until they are almost straight.
- Pause briefly at the top and squeeze the quadriceps.
- Lower under control to the start.
Coaching Cues
- Align the knee with the machine axis.
- Pause at the top of every rep.
- Lower slowly rather than letting the weight drop.
Common Mistakes
- Swinging the torso to help the weight up.
- Slamming the stack at the bottom.
- Setting the pad too high on the shin.
Progressions & Regressions
Progressions
Add load, slow the eccentric, or add single-leg work.
Regressions
Reduce load and range.
When to Use It
When to use
As quadriceps isolation work after compound lifts.
When not to use
With acute patellar tendon pain aggravated by open-chain extension.
Programming
3 sets of 10 to 15 reps.
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