Legs · Isolation Exercise
Leg Extension
The Leg Extension is an isolation exercise that primarily trains the Quads. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Machine
Beginner
Muscles worked
Quads — primary
How to perform the Leg Extension
1
Set up
Pad on shins, lean back slightly into the seat.
2
Execute
Drive to full extension, squeeze quads at the top.
3
Form check
Lower slowly — 2 seconds down beats 1.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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