Perform seated knee extensions on the leverage machine, extending the knees to work the quadriceps through a controlled concentric and eccentric motion.
How to do the Leg Extension (Machine)#
- Adjust the seat and backrest so you sit upright and the lower leg pad rests just above your shins.
- Sit with your back against the pad and place your feet under the roller so your knees are free to move.
- Exhale as you straighten your legs, driving the movement with your quadriceps until legs are nearly straight.
- Briefly hold the top position without forcefully locking the knees, then inhale and lower the pad slowly back to the start.
- Repeat for the prescribed number of repetitions with a controlled tempo.
Muscles worked#
- Primary: Quads
Common mistakes#
- Using momentum or jerking the legs to lift the weight.
- Allowing the hips to lift off the seat during extension.
- Positioning the pad incorrectly so it presses too high or low on the shins.
- Forcing a hard knee lockout at the top of the movement.
- Letting the weight drop quickly on the lowering phase.
