Seated Leg Extension

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Adjust the leg extension machine so it fits your body. Set the back pad so your knees align with the machine’s pivot point. Adjust the shin pad so it sits on your lower shins just above the ankles. Choose a weight you can control without swinging or lifting your hips off the seat.

Starting Position

Sit with hips all the way back and back against the pad. Grip the handles and brace your core. Position your knees in line with the pivot point and place your lower shins behind the pad. Start with knees bent comfortably (not forced into an extreme stretch). Keep feet neutral or slightly pulled up toward your shins for better quad control.

Execution

Inhale and brace. Extend your knees to lift the pad upward until your legs are straight or nearly straight (avoid aggressively locking out if it irritates the knees). Exhale near the top and squeeze the quads for a brief pause. Slowly lower the weight back down under control to the start position, keeping tension and preventing the weight stack from slamming. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Line your knees up with the pivot point—this is the key to comfort and quad targeting.

Use a 1-second squeeze at the top to improve quad activation.

Control the lowering phase (2–3 seconds) for better results and knee-friendly reps.

If knees feel irritated, reduce range slightly and lighten the load while keeping control.

Progress by adding reps first, then small weight increases while maintaining smooth form.

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Common Mistakes

Knees not aligned with the machine pivot point (poor setup, knee discomfort)

Using momentum and swinging the weight up

Letting hips lift or leaning back excessively to cheat reps

Dropping the weight too fast and letting the stack slam

Locking out hard at the top and stressing the knee joint

Using too much weight and shortening the range of motion

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–15 reps (controlled tempo, full range)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict)
Rest 60–90 seconds between sets.

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