Equipment
The leg extension isolates the quadriceps by straightening the knee against a padded lever. It is the one common gym exercise that trains the quads with almost no help from the glutes.
Written by the GymStreak coaching teamUpdated
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You sit with the pad resting on the front of your lower shins and extend your knees to lift it. Because nothing else moves, it's a simple way to train the quads after squats or leg presses, or when other leg exercises aren't comfortable.
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Line your knee up with the machine's pivot point and set the shin pad just above your ankles. Lift until your legs are straight, squeeze briefly, then lower under control. Moderate loads and higher reps suit this exercise; if you feel pain at the front of the knee, reduce the load or the range of motion.
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Use leg extensions as a finisher after a squat or leg-press pattern, or as a warm-up for the knees. Single-leg sets help you spot strength differences between legs.
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