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BeginnerLegsMachineIsolation

Machine Leg Extension

An isolation exercise targeting the quadriceps. Leg extensions are useful for building quad strength and definition, especially when programmed after compound lifts.

Machine Leg Extension demonstration

Visual demonstration — Machine Leg Extension

Muscles Worked

Quadriceps (Primary)Hip FlexorsNone

Step-by-Step Instructions

  1. 1Adjust the leg extension machine to fit your height.
  2. 2Sit with your back against the pad and place your ankles under the padded lever.
  3. 3Grip the handles and extend your legs upward by contracting your quads.
  4. 4Pause briefly at the top, then lower the weight in a controlled manner.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Control the movement—avoid swinging your legs.
  • Do not lock out your knees at the top.
  • Use an appropriate weight to prevent strain.

Common Mistakes to Avoid

  • Using excessive momentum.
  • Improper machine setup.
  • Not controlling the lowering phase.

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