Exercise Tutorial: Leg Extension

Table of Contents

What Is a Leg Extension?

The leg extension is a machine exercise that targets the quadriceps muscles. It is a very popular exercise for isolating the quads to gain strength, size, and definition. 

How to Use a Leg Extension Machine

The leg extension machine is easy to use and beginner-friendly. Here are several steps to guide you in performing this exercise.

1. Sit on the machine with your back against the backrest and your shins behind the ankle pad, having it just above your feet.

2. Grip the handles on the sides of the seat before starting.

3. Extend your legs by straightening your knees until they are fully extended. At the top of the motion, squeeze and contract the quads.

4. Slowly lower the weight back to the starting position, keeping the tension on your quads.

Leg Extension Form

1. Knees tracking over toes

2. Extend your legs fully.

3. Keep tension on quads.

4. Slowly lower the weight. 

5. Brace your core.

Leg Extension Benefits

The leg extension isolates the quadriceps without any other muscle activation, making it a great complementary exercise to the primary compound lifts. Many advanced lifters use this exercise to shape their quads and build more definition. In addition, leg extension is a good exercise for knee stability and strength.

Leg Extension Muscles Worked

During the leg extension, the quadriceps contract to straighten the knee from a bent position. This action primarily involves knee extension, where the thigh muscles pull on the lower leg.

1. Rectus Femoris

2. Vastus Lateralis

3. Vastus Medialis

4. Vastus Intermedius

Leg Extension Variations

Weight Bench with Leg Extension

There are benches that has the built-in leg extension option. Sit on the bench and perform leg extensions just like you would on a leg extension machine.

Dumbbell Leg Extension

Place a dumbbell between your feet and hold it with your ankles. Be in a seated position and extend your legs with the weight. 

Cable Leg Extension

Using a cable machine, attach the cable to your ankle, making sure it is at the lowest setting. Extend your leg with the cable's resistance and contract your quads.

Leg Extension Alternatives

1. Lunge

2. Front Squat

3. Bulgarian Split Squat

Can You Do Leg Extensions at Home?

You can perform leg extensions at home using common equipment. Attach a resistance band to a steady place in your house, such as your bed leg, and wrap it around your ankle to perform leg extensions. You may also use ankle weights and perform leg extensions while seated. 

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