How to do the Leg Extension
Sit tall with your back against the pad and hook your shins behind the roller, lining your knees up with the machine’s pivot. Straighten your legs by extending your knees until they are nearly straight, squeezing your quads at the top. Lower under control until your knees are bent to about 90°, keeping tension the whole way.
Common mistakes to avoid
- Swinging the weight up. Move slowly and let the quads do the work, not momentum.
- Slamming the stack down. Control the lowering — much of the growth happens there.
- Going too heavy. This is isolation work; prioritise smooth, comfortable knee movement over load.
Tips and who it’s for
Because it isolates the quads with no balance or core demand, the leg extension works well as a warm-up before heavy squats or a burnout finisher after them. Pair it with the seated leg curl to balance the hamstrings, or the leg press for a compound quad builder.
