How To Do Leg Extension

Leg Extension Exercise

Leg extension is a perfect exercise for adding near the end of your leg workout to fully exhaust and isolate the quad muscles.

This exercise can be used to help develop that teardrop quad sweep and for gaining strength that will then transfer over to the squats and other major lower body exercises you do.

You can also do this exercise using just one leg as well to ensure even strength gains on both sides of the body.

Leg Extension How To

  • Position yourself in a seated leg extension machine, placing the feet underneath the foot pads with the back resting comfortably against the back pad.
  • Keeping the body upright, extend the knees as you push against the foot pads, bringing the feet so they are in alignment with the quads.
  • Squeeze at the top of the exercise, really feeling the quads contract maximally for best results.
  • Pause here and then lower back down to complete the rep.
  • Continue on until all reps are completed.

Form and Technique

Be sure to perform this in a slow and controlled manner to avoid letting momentum carry you through the exercise.

In addition to that, also note that you can hit the inner quads more by turning the feet out as you do the exercise and likewise, hit the outer quads more by turning the feet inwards as you perform the exercise.

Finally, take note that this exercise can cause knee pain for some individuals, so be cautious as you perform it.

If you feel pain, it may not be the best exercise for you from a bio-mechanical point of view.

Variations:   Single Leg Extension

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Leg Extension