Leg Extensions

Instructions

1. Sit in the leg extension machine and adjust the backrest so your knees align with the pivot point.
2. Place your lower legs behind the padded bar, feet pointed forward.
3. Grip the handles or seat to stabilize your body.
4. Extend your legs fully while squeezing your quads.
5. Lower the weight slowly back to the starting position and repeat.

Benefits

• Isolates and strengthens the quadriceps.
• Supports knee stability and leg development.
• Beginner-friendly with adjustable resistance.
• Can be used for rehab or hypertrophy-focused training.

Key Points

• Keep your back flat against the pad.
• Control the weight - avoid swinging your legs.
• Don't lock your knees at the top of the movement.
• Adjust the machine properly for safe alignment.

Common Mistakes

• Using momentum or jerking the legs upward.
• Allowing hips to lift off the seat.
• Locking the knees at the top of the rep.
• Incorrect machine setup leading to joint strain.