Leg extension on machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 48

Average per rep (lbs)*: 107

Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00201

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
Keep your back firmly against the seat and avoid arching it.
Grip the handles to stabilize your upper body and prevent leveraging off the machine.
Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
Slightly pointing your toes outward can help target different areas of the quadriceps.
Experiment with toe positioning to find what works best for your goals and comfort.
Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
Lower the weight back in a controlled manner, ensuring a full range of motion.
Exhale as you extend your legs.
Inhale as you lower the weight back to the starting position.
Start with a lighter weight to master your form before increasing the load.
Progressive overload is key, but always prioritize proper form over lifting heavier weights.
Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
Include 3-4 sets in your leg workout for balanced development.
Do not hyperextend your legs at the end of the movement to maintain knee health.
Always stop just before full lockout.
Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.

Exercise overview

Exercise tips and tricks

Download the app