How to do the Leg Extension
Adjust the seat so your knees line up with the pivot and the pad sits just above your ankles.
Sit with your back against the pad and hold the handles.
Straighten your legs, lifting the pad until your knees are straight, squeezing your quads.
Lower slowly without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Leg Extension doesn’t suit your gym or your joints.
Train smarter
- Compound vs isolation exercises: roles, ratio, examplesCompound vs isolation exercises: what each does best, what the research says, how to balance them, a simple ratio and examples for every muscle.
- Knee pain when squatting: causes, fixes and smart swapsKnee pain when squatting: the usual causes, how to adjust load, depth and technique, which exercises to swap in, and when to get your knee checked.
- Mind muscle connection: what research says and when to use itDoes the mind muscle connection build more muscle? What studies show, why it helps on isolation work and lighter loads, when to skip it, how to practise it.
