Exercise library

MACHINE · BEGINNER

Leg Extension

Quadriceps

CONTROLLED RANGE
01

Setup

  1. Align knees with the machine pivot.
  2. Set the pad above the ankle and keep the back supported.
02

Execution

  1. Extend the knees smoothly without kicking.
  2. Lower under control to a comfortable bend.
03

Feel and control

  • Smooth extension
  • Hips still
  • Control the stack
04

Avoid

  • Using momentum
  • Hard knee lockout
  • Lifting hips
BREATHING

Exhale as the legs extend; inhale as they lower.

TEMPO

2 seconds up, 1 second squeeze, 3 seconds down

SAFETY

Use a lighter load and pain-free range if the knees feel sensitive.