Why it matters

The Leg Extension builds strength and size in your quadriceps. As an isolation movement, it targets those muscles directly to build size and balance.

How to do it

Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
Set the pad against the front of your lower shins and line your knees up with the pivot.
Start with your knees bent and the resistance under control.
Straighten your knees to lift the resistance until your legs are nearly straight.
Squeeze your quads hard at the top for a beat.
Lower under control until your knees are bent back to the start.

Swinging or using momentum to fling the weight up.

A swung weight is lifted by momentum, not your quads.

Instead Move at a controlled speed and let your quads do the work.
Cutting the top short of a full knee extension.

Stopping short of lockout leaves the peak quad contraction untrained.

Instead Straighten your knees fully and hold the squeeze for a beat.
Letting the weight slam down at the bottom.

Dropping the weight skips the lowering phase, where a lot of the muscle work happens.

Instead Lower under control until your knees are bent back to the start.
Letting the cable yank your arm back at the end of the rep.

Giving in to the cable skips the lowering phase, cutting the work in half.

Instead Control the return against the cable tension rather than giving in to it.

Tempo: Extend with control and lower for about two counts.
Breathing: Exhale as you straighten your knees, breathe in as you lower.
Range of motion: Move from bent knees to a full, straight-knee squeeze. Take the quadriceps through its full working range each rep.
Setting up: Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
If you are new to it: Use a light weight you can control through the full range.
Once it is easy: Add a pause at full extension for a stronger quad contraction.