This movement is very effective in isolating the muscles in the front of your upper leg (quadriceps).

Starting Position

Sit on the seat with your back against the seat. Place the back of your keens against the edge of the seat. Place the top of your foot and the lower part of your shin up against the footpads. Your knees should now be at 90 degrees. Hold the handles on the side to keep your upper body stable and in an upright position.

MovementLeg Extensions

Push the footpads up until your legs are straight. Hold in this position for one second. Contract your quads hard and take two to three seconds to lower the pads back to the starting position.

Training Tips

  • Keep your tow up and ankles flexed through the entire movement.
  • The leg pad should be adjusted to a position where it will rest just above your ankles.
  • The seat should be adjusted to a position where your knees are even with the pivot point of the leg pad arm.
  • Do not arch your back when performing this exercise. This will reduce the stress placed on the lower back.
  • You can do single leg extensions for rehab purposes only. Be very careful, this can hurt the lower back.


  • Some leg extension machines have adjustments on them for rehab purposes. The leg pad can be adjusted to limit the range of motion you might have due to an injury or surgery.

Warning Tips

  • Do not arch your back during this movement. This can cause an injury to your lower back.
  • Do not lower the weight any faster than two to three seconds. You must be in control at all times during this movement. The faster you perform this movement, the less control you will have in turn will increase your risk of injury.

Robert BoveeRobert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.


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