Leg Extension (Machine)

The technique.

1. 01

   Adjust the machine so the pad rests just above your ankles and your knees align with the pivot point.

2. 02

   Sit with your back pressed firmly against the backrest, grasping the handles.

3. 03

   Extend your legs upwards, squeezing your quadriceps at the peak contraction.

4. 04

   Hold briefly at the top, feeling the burn in your quads.

5. 05

   Slowly lower the weight back to the starting position, controlling the eccentric phase.

What goes wrong.

• ×Lifting hips off the seat, reducing quad isolation and stability.
• ×Using too much weight, leading to jerky movements and momentum.
• ×Locking out knees excessively at the top, stressing the knee joint.
• ×Not achieving a full contraction at the top or full stretch at the bottom.
• ×Rushing the eccentric phase, losing tension and control.