Leg Extensions

Legs · Machine

How to do it

Set the back pad so your knee sits on the pivot and the roller sits over your ankle, not your shin. Extend to the top and squeeze for a second; lower under control into the stretch. It is the only exercise that truly isolates the quad, and the rectus femoris only gets worked properly here. You feel the quad and nothing else. If the knee complains, cut range at the top, not at the bottom.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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