Leg Extension
Leg Extension 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
- Axis
Align the machine pivot with your knee joint.
- Backrest
Adjust it so the backs of your knees sit comfortably at the seat edge.
- Roller
Place the pad just above your ankles.
- Preparation
Grip the handles without lifting your hips off the pad.
- Extend
Straighten your knees with control to raise the roller.
- Top position
Do not throw the weight as your legs straighten.
- Return
Bend your knees and lower without banging the weight plates.
Key technique points
- Match your knees to the machine axis.
- Do not position the roller on top of your feet.
- Do not throw your torso backward at the top.
- Keep your hips on the seat.
- Extend both knees at the same speed.
- Do not rest the weight stack at the bottom.
Common mistakes
Axis mismatch
Keeping your knees away from the machine pivot changes the roller path.
Lifting the hips
Assisting with the torso reduces control of knee extension.
Pad on the feet
A roller positioned too low disrupts ankle placement.
Throwing the extension
Rapidly launching the weight loses control at the top.
Leaning backward
Leaving the back support changes the starting angle.
Banging the plates
Releasing the load at the bottom interrupts tension.
Frequently asked questions
Leg Extension: why is “Axis mismatch” a mistake?
Keeping your knees away from the machine pivot changes the roller path.
Leg Extension: why is “Lifting the hips” a mistake?
Assisting with the torso reduces control of knee extension.
Leg Extension: why is “Pad on the feet” a mistake?
A roller positioned too low disrupts ankle placement.
Leg Extension: why is “Throwing the extension” a mistake?
Rapidly launching the weight loses control at the top.
Leg Extension: why is “Leaning backward” a mistake?
Leaving the back support changes the starting angle.
Leg Extension: why is “Banging the plates” a mistake?
Releasing the load at the bottom interrupts tension.
What should I focus on when doing Leg Extension?
Match your knees to the machine axis. Do not position the roller on top of your feet. Do not throw your torso backward at the top. Keep your hips on the seat. Extend both knees at the same speed. Do not rest the weight stack at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.