A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Isolation exercise that targets the quadriceps for definition and strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Sit on leg extension machine with pad on lower legs.
- 2.Extend legs until straight.
- 3.Squeeze quads at the top.
- 4.Lower with control.
Pro Tips
- •Don't use momentum.
- •Squeeze at full extension.
- •Control the negative.
Equipment
Leg Extension Machine
Safety
Don't go too heavy to protect knees.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.