Leg Extension
10 reps
Straighten your knees against the pad, then lower slowly.
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QUADS
Leg Extension
A seated machine move that isolates the quadriceps better than almost anything else. Because the machine handles stability, you can focus purely on squeezing the quads, though the knee takes real strain, so keep loads modest and control every rep.
How to do it
- 1
Sit tall in the machine with the roller pad resting just above your ankles.
- 2
Start with your knees bent near 90 degrees and your back flat against the seat pad.
- 3
Hold the side handles to keep yourself steady.
- 4
Straighten your legs in a smooth arc until your knees are nearly locked out.
- 5
Pause briefly at the top, then lower back down with control.