Exercises / Machine
How to do a leg extension
Isolates the front of your thighs. Simple and hard to get wrong.
Setup
- Line your knee up with the machine's pivot (the round joint).
- Ankle pad sits just above your shoes.
- Hold the side handles.
How to do it
- Straighten your legs until they're fully out.
- Squeeze your thighs for one second.
- Lower slowly, take 2–3 seconds.
Common mistakes
- Swinging the weight up.
- Dropping it fast.
- Lifting your bum off the seat.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 12–15 |
| Rest | 60 seconds |
| Starting weight | Start light, around 15–20 kg. This one is about the squeeze. |
| Muscles | Quads |
| Equipment | Machine |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the leg extension work?
The leg extension mainly works your quads. Isolates the front of your thighs. Simple and hard to get wrong.
How many reps should a beginner do?
Start with 3 sets of 12–15 reps, resting about 60 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the leg extension?
Start light, around 15–20 kg. This one is about the squeeze.
What are the most common leg extension mistakes?
Swinging the weight up. Dropping it fast. Lifting your bum off the seat. Fix them by slowing down and using a lighter weight first.
Can an app check my leg extension form?
Yes. Musclo's live form check watches your leg extension through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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Split squat