Leg extension: muscles worked and how to do it

How to do a leg extension

1. 1

   Adjust the back pad so your knees line up with the machine's pivot point when you sit back.

2. 2

   Set the shin pad so it rests just above your ankles.

3. 3

   Sit back, hold the handles and keep your hips down on the seat.

4. 4

   Straighten your knees to lift the pad until your legs are straight, then squeeze your quads for a moment.

5. 5

   Lower under control until your knees are bent to about 90 degrees, or a little further.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common leg extension mistakes

• Kicking the weight up

  Lift smoothly and pause at the top. If you need to swing, the weight is too heavy.

• Hips lifting off the seat

  Hold the handles and keep your hips down.

• Knees not lined up with the pivot

  Adjust the back pad until they are. It makes the movement smoother.

• Letting the stack slam

  Lower slowly, and stop just before the plates touch.

How to track your leg extension

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.