Leg Extension (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat of the leg extension machine so that your knees align with the pivot point of the machine.
   • Sit down and ensure your back is against the backrest, with your feet positioned under the padded bar.
2. Step 2Adjust the Machine
   • Set the weight on the machine according to your fitness level.
   • Make sure the padded bar is resting comfortably on your lower legs, just above your ankles.
3. Step 3Position Your Feet
   • Place your feet shoulder-width apart and flex your feet slightly to engage your quadriceps.
   • Ensure your knees are in line with the machine's pivot point.
4. Step 4Extend Your Legs
   • Slowly extend your legs upward by straightening your knees, keeping your feet flexed.
   • Focus on contracting your quadriceps as you lift the weight.
5. Step 5Hold the Position
   • Pause briefly at the top of the movement when your legs are fully extended.
   • Avoid locking your knees to prevent injury.
6. Step 6Lower Your Legs
   • Gradually lower the weight back to the starting position by bending your knees.
   • Maintain control of the movement and avoid letting the weight drop quickly.
7. Step 7Repeat
   • Continue to repeat the extension and lowering for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the weight and remove your feet from the padded bar.
   • Stand up slowly and ensure you feel stable before leaving the machine.