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The leg extension exercise is a simple and effective way to strengthen the quadriceps—the muscles on the front of your thighs. Often done on a leg extension machine, this exercise focuses on extending the knee to lift weight, building both strength and endurance in your quads.

equipment required: leg extension machine

Technique

1. Adjust the Machine: Sit on the leg extension machine and adjust the backrest so your knees align with the machine’s pivot point.
2. Set the Pad: Position the pad just above your ankles, ensuring it’s comfortable and secure.
3. Grip the Handles: Hold onto the machine’s handles or seat edges to stabilize yourself.
4. Extend Your Legs: Slowly straighten your legs, lifting the weight by engaging your quads. Exhale as you lift.
5. Pause at the Top: Hold the position briefly when your legs are fully extended, feeling the contraction in your thigh muscles.
6. Lower Slowly: Inhale as you slowly lower the weight back to the starting position without letting it drop.
7. Repeat for the number of reps required

Key points to remember

• Use a Controlled Motion: Avoid jerking or swinging the weight; focus on slow, controlled movements.
• Choose the Right Weight: Start with a moderate weight that allows you to complete the exercise with good form.
• Keep Your Back Pressed: Maintain contact between your back and the seat for stability.
• Avoid Locking the Knees: Don’t fully lock out your knees at the top of the movement, as this can strain the joint.

Alternatives

• If a leg extension machine isn’t available, try bodyweight squats or lunges for a similar quad-focused workout. Both exercises engage the quads along with other leg muscles, providing a balanced strength-building alternative.
• It is also possible to perform this exercise one leg at a time.

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Related Pages

• About the leg extension machine
• Leg Extension Strength Test
• Why You Should be Avoiding the Leg Extension
• Weight training execise database