Quads
Leg Extension
The Leg Extension is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 34%, quads (rectus femoris) 30% and quads (vastus medialis) 30%.
Also known as: beenstrekken, beenstrekker, quad extension machine
How to do it
- Adjust the back pad so the knees line up with the machine's pivot point.
- Set the shin pad just above the ankles and sit with the back against the pad, holding the side handles.
- Straighten both knees to lift the pad until the legs are fully extended.
- Squeeze the thighs at the top for a moment.
- Lower the pad slowly until the knees are bent about 90 degrees.
Tips
- Pull yourself down into the seat with the handles so the hips stay put.
- Take two to three seconds to lower.
Common mistakes
- Swinging the weight up with momentum.
- Lifting the hips off the seat.
- Letting the stack drop between reps.
Muscles worked by the Leg Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knee extension with the thigh fixed isolates all four quadriceps heads; nothing else moves.
Leg Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Leg Extension work?
Mainly the quads (vastus lateralis), quads (rectus femoris) and quads (vastus medialis).
Is the Leg Extension good for beginners?
Yes. The Leg Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Extension?
For example the Leg Extension Single Leg, Single Leg Extension and Sissy Squat Machine. They train mostly the same muscles.
How do you make the Leg Extension harder?
Add weight or reps, or move on to the Standing Leg Extension and Reverse Nordic.
Sources
- Escamilla et al. 1998, MSSE 30(4):556-569 (open vs closed chain)
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