Legs / Beginner / Isolation (single joint)

Leg Extension

A seated machine knee extension that isolates the quads.

At a glance

Primary

Quads

Equipment

Machines

Movement pattern

Knee extension

Level

Beginner

Type

Legs, Isolation (single joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Adjust the seat so your knees line up with the machine pivot and the pad sits just above your ankles.
2. Hold the handles and keep your back against the pad.
3. Extend your knees until your legs are straight.
4. Lower under control to the start.

Tips

• Do not swing the weight up.
• Avoid slamming into lockout.

Common mistakes

• ✗ Swinging heavy weight with momentum.

  Why it hurts: The shin pad acts as a long lever on the knee; jerky reps load the patellar tendon and the joint behind the kneecap.

  ✓ Instead: Use a weight you can lift in 2 seconds and lower in 3, and pause at the top.

• ✗ Machine not adjusted to your body.

  Why it hurts: If the knee is not in line with the machine's pivot, the joint shears as it moves.

  ✓ Instead: Line the knee up with the pivot point and set the pad just above the ankle.

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