QuadsCable Machinebeginner
Leg Extension
The leg extension is the purest quad isolation exercise. It targets all four quad heads with peak tension at full knee extension, making it ideal for finishing off your quads after heavy compounds.
How to Perform
1
Adjust the machine so the pivot point aligns with your knee joint.
2
Position the pad just above your ankles.
3
Extend your legs to full lockout, squeezing your quads at the top.
4
Hold the contraction for one second before lowering.
5
Lower under control — do not let gravity drop your legs.
Common Mistakes to Avoid
Swinging the weight up using momentum.
Not achieving full lockout, missing the peak contraction.
Going too heavy and using hip flexors to initiate the movement.
Muscle Activation
Quads95%
Variations
Single-Leg Extension
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