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Leg Extensions


Leg Extensions

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads

Leg Extensions Overview

A leg extension is an isolated form of exercise that focuses on the quads primarily. It’s important to note that leg extensions can be pretty hard on the knees so if you already suffer from a knee issue, it would be best to practice other exercises to target quads.

It strengthens your quadriceps which are the front of your upper legs. This strength training exercise is done on a leg extension machine where you sit on the machine and place a padded load on top of your lower legs. 

How to Do It

  1. Choose the required resistance on the weight rack. 
  2. Adjust the seat, sit down, and position your shins behind the pad.
  3. Adjust the seat to ensure that your knees are aligned with the axis of the machine. 
  4. Extend your legs and flex your quadriceps. 
  5. After your legs have locked out, reverse to complete the rep.
  6. Lower back to the starting position.

Leg Extension Tips

  1. The rotation or the axis of the machine should be in line with your knees completely. 
  2. Make sure you do not put excessive weight on your legs due to the lack of hamstrings contraction which can put your knee at the risk of injury. 
  3. Keep your toes pointed.


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