IsolationMachine
Machine Leg Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit in the leg extension machine and adjust pads so knees align with machine pivot point
- Position shin pad just above your ankles, feet hip-width apart with toes forward
- Grasp the handles on sides of seat for stability
- Take a deep breath, then exhale as you extend legs raising the weight with your quads
- Continue extending until legs are fully straight - achieve complete knee extension
- Squeeze your quadriceps hard at the top for 1-2 seconds
- Slowly lower the weight back down with control taking 2-3 seconds
- Lower until knees are bent at 90 degrees - maintain constant tension without letting weight stack touch
💡Coaching Cues
- ✓
Extend your legs to full extension at the top - lock out your knees completely
- ✓
Squeeze your quads hard at the top for 1-2 seconds
- ✓
Control the descent slowly, taking 2-3 seconds
- ✓
Keep your back firmly against the back pad throughout
- ✓
Point your toes forward or slightly outward for optimal quad activation
- ✓
Maintain constant tension - do not let the weight stack rest
⚠️Common Mistakes
- ✗
Not achieving full knee extension at the top - incomplete range of motion
