Leg Extension
Pure quad isolation — the finisher, not the foundation.
QuadsMachineBeginner
Setup
- Knee joint lined up with the machine's pivot.
- Pad on the shins, not the ankles' bones.
How To Do It
- Extend to full lockout and squeeze one second.
- Lower slow — the negative is most of the value.
Breathing
Exhale extending.
Common Mistakes
- Kicking with momentum — 2 up, squeeze, 3 down.
- Hips lifting off the seat — hold the handles.
Coach Sam's cue: Squeeze at the top like you're flexing for a photo.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.