Sit on the leg extension machine with your back firmly against the pad and adjust the ankle pad to sit just above your feet.
Grip the side handles for stability and position your knees at the edge of the seat.
Extend your legs by contracting your quadriceps until they are fully straightened.
Squeeze your quads hard at the top of the movement and hold for a 1-2 second pause.
Lower the weight slowly back to the starting position, stopping just before the weight stack touches.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-12 reps with slow eccentric | Strength, high intensity/volume |