Leg Extension

Leg Extension is a beginner isolation push using leg extension machine. It loads Quadriceps.

Why this lift

The Leg Extension is a beginner isolation push lift. It primarily loads Quadriceps. You need leg extension machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Leg Extensions.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: —

Setup

• Set leg extension machine so the target joint can move and nothing else has to.

How to do it

1. Take Quadriceps through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Leg Extension as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Leg Extension does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Leg Extension work?

The Leg Extension works Quadriceps.

What equipment do I need for the Leg Extension?

You need leg extension machine.

Is the Leg Extension suitable for beginners?

Yes. The Leg Extension is marked beginner in this catalog. Start lighter than you think and film one set from the side.