Leg Extensions

What it is

This isolation exercise uses a machine to specifically target your quadriceps, the powerful muscles at the front of your thighs. You will extend your lower legs against resistance to strengthen and define these primary muscles. It is a beginner-friendly movement that uses a push force mechanic.

Technique tips

• Set the pad just above your ankles for proper leverage.
• Ensure your knees form a 90-degree angle in the starting position.
• Extend powerfully by contracting your quadriceps as you exhale.
• Keep your torso stable and pressed against the machine backrest.
• Pause briefly at the top to maximize muscle engagement.
• Lower the weight slowly and with control, inhaling steadily.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.