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Legs · Machine
Machine Leg Extension
How to do the Machine Leg Extension with good form: step-by-step technique, the muscles it works (quads), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Quads
How to do it
- Adjust the backrest of the machine so that the back of your knees sit comfortably against the edge of the seat pad.
- Adjust the lower ankle pad so it rests comfortably just above your feet, on the lower shins.
- Sit completely back in the machine, keep your back flat against the pad, and tightly grip the side handles to lock your torso down.
- Straighten your legs upward by powerfully contracting the muscles on the front of your thighs.
- Raise the weight until your legs are completely straight and horizontal, pausing for a one-second squeeze at the very top.
- Lower the weight slowly and under control, resisting the downward pull until your knees are bent past 90 degrees.
Coaching cues
- Pull yourself deep into the seat using the handles
- Lock out the knees at the top
- Control the weight down
Common mistakes
- Using momentum and swinging the legs up, causing the weight stack to fly
- Lifting the hips or buttocks off the seat at the top of the movement
- Stopping the repetition before the knees are completely locked out
Equipment and setup
Leg extension machine
Seated in a leg extension machine with the padded roller against the lower shins.
Also known as: Seated Leg Extension
Track your Machine Leg Extension in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
