How to do a Leg Extension (Machine)
The Leg Extension (Machine) is a beginner machine exercise that works your quads, with help from your hamstrings.
How to do a Leg Extension (Machine), step by step
- Adjust the seat height and backrest of the machine to fit your body.
- Sit on the machine with your back against the backrest and your feet on the footpad.
- Grasp the handles or sidebars for stability.
- Extend your legs forward by straightening your knees, lifting the weight.
- Pause for a moment at the top, then slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Quads |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment | Machine |
| Difficulty | Beginner |
Common mistakes
- Using too much weight
- Locking out the knees at the top of the movement
- Not controlling the weight on the eccentric (lowering) phase
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Leg Extension (Machine) work?
The Leg Extension (Machine) mainly works your quads. It also works your hamstrings.
Is the Leg Extension (Machine) good for beginners?
Yes. The Leg Extension (Machine) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Leg Extension (Machine) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Leg Extension (Machine)?
Good alternatives are Band Squat Row, Barbell Back Squat and Bodyweight Split Squat.
Put it in a workout plan
Track your Leg Extension (Machine) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.