Leg Extension (plate-loaded)

Pure quad isolation with the resistance curve of a plate-loaded machine; ideal for accumulating volume without axial fatigue.

• Isolation
• Machine
• Beginner

How to do it

• Set the backrest to line your knee up with the axis
• Extend to almost locked out and squeeze 1 s at the top
• Lower under control without letting the weight drop

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using hip momentum to throw the load
• A partial range that skips the final contraction

Muscles worked

Primary

• Quads

Alternatives

• Leg Extension
• Hack Squat (machine)