45Split.
← Library
LegsBack-friendly

Leg Extension

Isolate the quads with your back supported.

💪 Quads🏋️ machine
Leg Extension — start positionLeg Extension — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

1 / 5
Setup

Line up your knee with the machine's pivot point.

Show all steps
  1. Setup: Line up your knee with the machine's pivot point.
  2. Setup: Pad sits on the front of your lower shin.
  3. Extend your legs until straight.
  4. Squeeze the quads for a second.
  5. Lower slowly.
▶
Watch a video demo
Opens a YouTube search in a new tab

Tempo coach

Pull 1sSqueeze 1sLower 3s
▶

Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

0/2

🛡️ Back safety

  • •Back is supported by the pad the whole time.

✗ Common mistakes

  • ✗Kicking the weight up

Swap options

Dumbbell Split SquatBack-safe

Single-leg strength with the dumbbells hanging at your sides — spine stays upright and lightly loaded.

In your plan

Legs

Your recent sets

No sets logged yet.