Legs
The main muscle group listed for this exercise.
Exercise guide
Leg Extensions
Leg Extensions is a beginner-friendly leg exercise performed with a resistance machine.
Machine
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
No secondary muscle group is listed for this variation.
Strength
Movement pattern: extension. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Leg Extensions
- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- Repeat for the recommended amount of times.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutSquat-Focused Workout
A lower-body workout that biases squat strength while still supporting long-term lower-body development.
View workoutRelated exercises
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View exerciseDecline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDecline EZ Bar Triceps Extension
Decline EZ Bar Triceps Extension is a beginner-friendly arm exercise performed with a barbell.
View exerciseHyperextensions (Back Extensions)
Hyperextensions (Back Extensions) is a beginner-friendly back exercise. It also involves the glutes and legs.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Leg Extensions.
What muscles does Leg Extensions work?
Leg Extensions primarily trains the legs.
Is Leg Extensions beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Leg Extensions?
This variation uses a resistance machine.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.