Knee extension · Coached in Recomp

Leg extension

The leg extension is a beginner knee extension exercise for your quads, using leg extension.

Main muscles
Quads
Equipment
Leg extension
Level
Beginner
Leg extension, starting position
Start
Leg extension, end position
Finish

Setup

Set the back pad so your knees line up with the machine's pivot and the roller sits on your lower shins.

How to do it

  1. Straighten your legs.
  2. Squeeze your quads for a second at the top.
  3. Lower slowly.

Coaching cues

  • Hold the handles to keep your hips down.
  • Slow on the way down.

Common mistakes

  • Kicking the weight up.
  • Letting the stack slam.

Safety

Sore knees? Use a lighter weight and a shorter range, or skip it.

Alternatives to the leg extension

Bodyweight squat Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Hack squat Hack squat