Leg extensions

3 × 12-15  ·  Equipment: Leg machine

Muscle groups: Legs & glutes

How to do leg extensions

1. Sit on the machine with your back fully supported and your knees aligned with the machine's pivot.
2. Place your ankles behind the padded roller, adjusting it so it sits just above your feet.
3. Set the range so you start with your knees bent to 90 degrees.
4. Hold the side handles and brace your abs to keep your hips stable.
5. Extend your knees slowly until your legs are almost fully straight, without locking out.
6. Pause for one second at the top squeezing your quads, then lower under control back to the start.

Mistakes to avoid

• Do not lock your knees at the top; stop just short of lockout to spare the joint.
• Pick a weight that lets you finish every rep without rocking your hips or lifting them off the seat.
• If you feel knee pain, adjust the machine's pivot and reduce the range of motion.
• To avoid injury, no momentum: rise without jerks and always lower slowly.

Progression

• Start with a weight that allows 12-15 clean reps and add 1-2 reps each week.
• Once you hit 15 reps with perfect technique, increase the load by 5-10% and reset the range.
• Add a 2-second pause at the top to raise time under tension before adding weight.
• Only add load when you finish every set without rocking your hips.