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Introduction
Exercise "Leg Extension" targets the quadriceps (front thigh muscles). It's primarily beneficial for building strength and improving definition in the quadriceps area. This exercise is effective for individuals seeking to enhance lower body muscle mass and power, as well as for athletes involved in sports that require strong quads such as running, cycling, or jumping.
Muscles Worked
- Primary: Quadriceps (vastus medialis, vastus lateralis, rectus femoris, and vastus intermedius)
- Secondary: Hip flexors (specifically the iliopsoas), gluteus muscles (especially the gluteus rectus), and the anterior tibial muscles
How to Do It (Step-by-Step)
- Sit on a leg extension machine with your legs at a 90-degree angle, feet shoulder-width apart on the foot pad and back securely against the backrest.
- Slowly extend your knees by pushing down on the foot pad until your legs are fully extended, keeping your feet together throughout the movement.
- Maintain a slight bend in your knees as you return to the starting position, avoiding locking out your knees completely. Inhale during extension and exhale as you lower the weight.
Tip: Keep your heels pressed firmly against the foot pad to isolate the quadriceps muscles. Be mindful of your posture and avoid arching your back or jerking the weights for maximum effectiveness and safety.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Use auto progression to adjust the weight and reps for continuous improvement Auto Progression
Set a rest timer to ensure proper recovery between sets Rest Timer
Form Tips
- Maintain a straight back and neutral spine to avoid arching or rounding.
- Keep your feet flexed, pushing evenly through the heels for stability and control during the exercise.
- Avoid locking out the knees at the top of each repetition to prevent strain and maintain proper form throughout the movement.
When to Use It
- Rehabilitating from knee injury or surgery
- Building quadriceps strength for running and jumping sports
- Enhancing lower body definition in bodybuilding routines
Strengthening your workout history is essential for progress tracking: Workout History
The primary muscle worked during a leg extension is the quadriceps, specifically the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
For hypertrophy (muscle growth), aim for 3-4 sets of 8-12 reps per set. For strength, perform 3-4 sets of 5-6 reps per set.
Sit on the machine with your back flat against the pad, place your feet under the foot platform, and extend your legs slowly while keeping your knees aligned over your toes.
While using a weight lifting belt may help support your lower back during heavy loads, it's generally not recommended for leg extension exercises as they primarily target the quadriceps.
Leg extensions can be performed either before or after squats, depending on your workout strategy. Some prefer doing isolation exercises (like leg extensions) after compound movements (squats).
