Leg Extension - Single Leg (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the leg extension machine to fit your height, ensuring that the backrest supports your lower back.
   • Sit on the machine with your back against the pad and your knees bent at a 90-degree angle.
2. Step 2Position Your Legs
   • Place one leg under the padded lever, ensuring it rests comfortably on your lower shin.
   • Keep the other leg off the machine, either resting on the floor or on the machine's support.
3. Step 3Adjust the Weight
   • Select an appropriate weight on the machine that allows you to perform the exercise with good form.
   • Make sure the weight is not too heavy to avoid straining your muscles.
4. Step 4Engage Your Core
   • Sit up straight and engage your core muscles to maintain stability throughout the exercise.
   • Keep your feet flat and your toes pointed slightly upward.
5. Step 5Extend Your Leg
   • Slowly extend the leg under the padded lever by straightening your knee.
   • Focus on using your quadriceps to lift the weight, avoiding any jerky movements.
6. Step 6Lower Your Leg
   • After reaching full extension, slowly lower your leg back to the starting position.
   • Control the movement to ensure you are working the muscles effectively.
7. Step 7Repeat
   • Complete the desired number of repetitions for the extended leg.
   • Once finished, switch to the other leg and repeat the process.
8. Step 8Finish the Exercise
   • After completing both legs, carefully exit the machine.
   • Make sure to adjust the machine back to its original settings if necessary.