Leg Extension - Single Leg (Machine: Plate Loaded)

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.
   • Select the appropriate weight on the machine and sit down with your back against the pad.
2. Step 2Position Your Legs
   • Place one leg under the padded lever, ensuring that it rests comfortably on your lower leg just above your ankle.
   • Keep your other leg off the machine, either resting on the floor or on the footrest.
3. Step 3Engage Your Core
   • Sit up straight with your back pressed against the pad and engage your core muscles.
   • Ensure your feet are flexed and your toes are pointing forward.
4. Step 4Extend Your Leg
   • Slowly extend your leg upward by straightening your knee, keeping your foot flexed throughout the movement.
   • Focus on using your quadriceps to lift the weight, and avoid using momentum.
5. Step 5Lower Your Leg
   • Gently lower your leg back to the starting position, stopping just before your knee is fully bent.
   • Maintain control of the weight as you lower your leg to avoid any sudden movements.
6. Step 6Repeat
   • Complete the desired number of repetitions on one leg before switching to the other leg.
   • Ensure that you maintain proper form and control throughout each repetition.
7. Step 7Finish the Exercise
   • After completing your sets on both legs, carefully exit the machine.
   • Make sure to adjust the machine back to its original settings if necessary.