Setup & Positioning
- Machine Version: Sit on the leg extension machine with your back against the pad. Adjust the ankle pad so it rests just above your ankles. Grip the handles at your sides, keep your knees in line with the machine’s pivot point, and sit tall with your core braced.
- Bodyweight/Band Version: Sit on a sturdy chair with feet flat. Loop a resistance band around your ankle and secure it behind the chair leg (or use ankle weights if available).
Key point: “Keep your movements slow and controlled—don’t swing or snap your knees.”
Execution (Bodyweight/Band)
"Extend one leg until it’s straight, squeezing your quad at the top. Hold briefly, then lower back down with control. Alternate legs or perform reps on one side before switching."
Execution (Machine)
"Extend both legs against the pad until your knees are straight, pausing briefly at the top with your quads fully contracted. Lower the weight slowly back to the starting position without letting the stack slam."
Body Alignment Cues
- Head/Neck: Neutral, looking forward.
- Shoulders: Stay relaxed and against the seat.
- Core: Braced to prevent arching.
- Knees: In line with hips—avoid flaring out or collapsing inward.
- Legs: Extend fully but avoid locking the knees harshly.
Where You Should Feel It
- Quadriceps strongly engaged during extension
- Mild core stability to keep posture upright
Where You Shouldn’t Feel It
- Knee joint pain (usually from using too much weight or locking out forcefully)
- Lower back strain (from leaning or arching off the seat)
Breathing
"Exhale as you extend the leg(s), inhale as you lower back down."
Common Mistakes to Avoid
- Using too much momentum instead of controlled movement.
- Letting the weight stack slam down.
- Locking the knees at the top with excessive force.
- Setting the pad too high or too low on the shin.
