Watch the video below to see a demonstration of proper form and technique for the leg extension exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Leg Extension

To perform a set of leg extension:

  1. Starting Position

    Sit in the leg extension machine with the seat adjusted so your knees are just at the edge of the seat and in line with the axis of rotation. Place your feet behind the foot pad and adjust the appropriate weight setting. Your trunk should be in a neutral position and supported on the back bench.

  2. Concentric (Upward) Motion

    Push out with your feet to raise the pad until your legs are fully extended out in front of you. Be aware of not changing the position of your body on the chair during the contraction.

  3. Top position

    Pause at the top position for a 2 sec count while contracting your quads to keep your legs fully extended.

  4. Eccentric (Downward) Motion

    Slowly bend at the knees, under control, to bring your feet back down below your knees. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of leg extension repetitions before resting.

This completes one set of leg extension.