Leg Extensions
Also known as: leg extension, knee extension, quad extension
Leg Extensions is a isolation exercise for the quadriceps. Main target: rectus femoris, vastus lateralis and vastus medialis. Also works: vastus intermedius. Equipment: machine.
Muscles worked
How to do it
- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- Repeat for the recommended amount of times.
Common mistakes
- Kicking the weight up and slamming the stack at the bottom.
Tips
- Pause for a second at the top and lower slowly.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymBeginner Gym Machine WorkoutOne full-body workout on machines only: a guided path, simple setup, safe to start without a coach.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymSimilar exercises
Alternatives with other equipment
