Leg Extension

Isolates the rectus femoris and vasti; ideal for volume without systemic fatigue.

• Isolation
• Machine
• Beginner

How to do it

• Set the backrest so the axis lines up with your knee
• Extend fully and squeeze 1 s at the top
• Control the descent, do not let the weight drop
• Lean back to stretch the rectus femoris more

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR (great for training to failure)

Tempo: Lift for 1 s, squeeze at the top for 1 s, lower for 2–3 s under control

Common mistakes

• Using momentum by swinging the weight
• A partial range without fully extending your knee
• Lifting your back off the pad by pulling with your hips

Muscles worked

Primary

• Quads

Alternatives

• Leg Press
• Hack Squat (machine)