Leg Extensions
Leg Extensions is a resistance exercise - strength exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Hip stabilizers
- Exercise type
- Resistance exercise - strength
Exercise technique
- Seat adjustment
Align the knee joints with the machine pivot.
- Lower pad
Place the roller on the lower legs just above the feet.
- Grip
Hold the side handles for support.
- Starting angle
Select a bent-knee position you can comfortably control.
- Extend
Straighten both knees together to lift the roller.
- Top pause
Pause briefly without lifting your hips.
- Return bend
Bend your knees under control without crashing the stack.
Key technique points
- Do not confuse kneecap position with the joint pivot.
- Do not place the roller on your toes.
- Support the torso without movement.
- Do not jerk the load at the start.
- Match both leg speeds.
- Complete the descent through the adjusted range.
Common mistakes
Incorrect pivot
The roller slides along the leg.
Bouncing the hips
Torso assistance lifts the weight.
Pad over the foot
The appropriate knee-extension loading point changes.
Short pulses
The full controlled working range is unused.
One-sided pressure
The roller is not moved with equal force.
Stack noise
The load has been released at the end of the return.
Frequently asked questions
Leg Extensions: why is “Incorrect pivot” a mistake?
The roller slides along the leg.
Leg Extensions: why is “Bouncing the hips” a mistake?
Torso assistance lifts the weight.
Leg Extensions: why is “Pad over the foot” a mistake?
The appropriate knee-extension loading point changes.
Leg Extensions: why is “Short pulses” a mistake?
The full controlled working range is unused.
Leg Extensions: why is “One-sided pressure” a mistake?
The roller is not moved with equal force.
Leg Extensions: why is “Stack noise” a mistake?
The load has been released at the end of the return.
What should I focus on when doing Leg Extensions?
Do not confuse kneecap position with the joint pivot. Do not place the roller on your toes. Support the torso without movement. Do not jerk the load at the start. Match both leg speeds. Complete the descent through the adjusted range.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.