Leg extensions are a classic machine exercise for targeting the quadriceps. They're ideal for beginners learning to activate the quads or for isolating them during hypertrophy training.
Instructions
- Adjust the machine so the leg pad rests above your ankles and your knees are bent at 90 degrees.
- Sit with your back against the pad and grip the handles for support.
- Extend your legs by contracting your quads until they are fully straightened.
- Pause briefly at the top, then lower the weight with control.
- Avoid locking your knees and repeat for the desired number of reps.