The machine leg extension. Where do I start. Another one of those exercises that is so fundamental, you’ve likely seen it in nearly every workout template you have found online.
I say this a lot, probably because I absolutely love lifting weights, but the leg extension is easily one of my favorite leg exercises for the quads.
All the machine leg exercises give you the opportunity to focus on one muscle group of the legs without absolutely destroying your will.
Unlike compound lifts like the squat or deadlift, isolation leg exercises such as the leg extension make you feel good not only after the sets are over, but during them as well.
Don’t believe me? Hit a few sets of leg extensions and try not to tell me you don’t enjoy the feeling of your shorts hugging your quads.
Now that I’ve got you sold on the exercise, let’s get into the expert guide.
I am going to provide you with instructions on how to perform the exercise, how to add it to your workout routines, and provide some variations you can go and explore if you want to spice up your workouts in the future.
Keep in mind this is all for information purposes. Please consult with your health care provider before beginning any exercise program.
Let’s get started.
How to Perform the Leg extension
The machine leg extension is an isolation exercise and is performed on a commercial piece of gym equipment. One of the fundamental steps of doing this exercise is having it available in the gym you work out at.
Before performing any machine exercise, ensure you read the manufacturer’s instructions and warnings.
- Select the weight you would like to use during the exercise and move the weight pin accordingly.
- Adjust the seat and the leg pads to best fit the structure of your body and in accordance with the manufacturer’s guides.
- Sit in an upright position with your back firmly against the back pad and the leg padding firmly against the front of your ankles.
- At the starting point of the exercise, your knees should be at a 90 degree angle.
- Firmly grab the handles of the machine to brace yourself for the exercise.
- Flexing at the quads, extend your legs until they reach parallel with the floor. Keep a slight bend in the knee at the top of the movement. Do not overextend at the knee.
- Reverse the movement and slowly lower the weight back down to the starting point of the exercise.
- Repeat for the desired number of repetitions.
What Muscles Are Worked During the Leg Extension?
The leg extension targets the muscles of the front of the leg known as the quads.
As an isolation exercise, it does not target any other muscle groups.
How to Add Leg Extensions to Your Workout Routine
Leg extensions are often seen as a mid-late workout exercise. Some may use the exercise at the beginning of their workout as a pre-exhaust exercise. However, this is an advanced bodybuilding tactic and not generally utilized by most lifters.
Set ranges will generally be anywhere between 2-4 sets and rep ranges have a wide variety depending on the goals of the lifter. Most will perform between 8-12 repetitions. Some may choose to go as high as 15-20 repetitions for the exercise.
If you primarily use full body workouts, you may not include this exercise into your programs at all. If you do, it may be used on more of an isolation full body workout day to focus on lagging muscle groups.
If you perform upper/lower workouts, the exercise may be used during your lower body workout days and will likely be one of the lifts used after your main compound lifts of the session.
If you perform push/pull/leg splits, the exercise will be utilized during your leg workouts and will likely be performed after your main compound lifts of the session.
Similarly, if you perform bro split style workouts, the exercise will be included during your leg workouts and will be performed after your main compound lifts. Possibly as the finisher exercise of the training session.
Leg Extension Variations
- Single Leg Extension
- Toes In Leg Extension
- Dumbbell Leg Extension
- Resistance Band Leg Extension
- Partner Isometric Leg Extension
Conclusion
The leg extension is great for anyone looking to build the muscles of the front of the leg without taxing other muscle groups with a compound leg exercise.
It is a popular exercise among those who workout in commercial gyms. Especially those who perform higher frequency training styles such as bro split workouts, PPL splits, and Upper/Lower workouts.
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