Exercise guide

How to do leg extension

Quads — isolated

Leg extension starting position — correct set-up before the first rep
Start
Leg extension finished position — the end of one repetition
End of rep

Step by step

  1. Set the backrest so your knee joint lines up with the machine's pivot point.
  2. Set the ankle pad just above the top of your feet and hold the side handles.
  3. Straighten the legs fully and squeeze the quads hard for a full second at the top.
  4. Lower for 2 seconds, stopping before the stack touches down.

The cue that matters

CuePoint the toes slightly up and out to bias the inner quad above the knee.
AvoidBouncing out of the bottom. Pause at the top, control the way down — that's the whole exercise.

Where this sits in the split

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