Leg extension: How to Do It, Muscles Worked

Step by step

Sit with the pad resting just above your ankles.
Straighten your legs and squeeze your thighs at the top.
Lower slowly without letting the weights drop.

What you should feel

A burn and squeeze in the front of your thighs; your knees should not hurt.

Common mistake

Swinging the weight up with momentum; use a lighter load and lift smoothly.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Quads

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Questions

What muscles does the leg extension work?

Leg extension mainly works your quads.

Can I do the leg extension at home?

Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the leg extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Leg extension