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All quads exercisesQuads · Gym

Leg Extension

Pure quad isolation. Great finisher.

BeginnerLeg extension machine3 × 12–15
Leg Extension demonstration thumbnail — How to Set Up, Perform, & Program Leg Extensions (Strength | Hypertrophy | Rehab)
QuadsLeg extension machine

Leg Extension

Demo · E3 Rehab

Verified Leg Extension demonstration by E3 Rehab. Click to play.

How to do the Leg Extension

  1. 1Slow eccentric
  2. 2Pause at top
  3. 3No cheating

Benefits of the Leg Extension

  • Builds strength and size in the quads through a full, controlled range of motion
  • A fixed, stable path so you can safely push close to technical failure
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services