Leg Extension
Quick answer
The Leg Extension mainly works the quadriceps. Machine isolation exercise that targets the quads through knee extension. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Sit with your back against the pad, knees aligned with the machine's pivot.
- Place the pad on your lower shins, just above your ankles.
- Extend your legs while squeezing your quads, then pause briefly.
- Lower slowly to about 90° of bend.
Muscles worked
MainSecondary
- Quadriceps
Common mistakes
- Avoid jerky movements: they put needless strain on the knees.
- Hold the handles so your glutes stay on the seat.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Leg Extension work?
Mainly the quadriceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Leg Extension good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
