Leg Extension

Setup

1. 01Set the seat so the knee joint lines up with the machine's pivot.
2. 02Adjust the pad to rest just above the ankles, not on the foot.
3. 03Sit back with hips and lower back against the pad.
4. 04Hold the handles and brace before the first rep.

Execution

1. 01Start with knees bent around 90 degrees and shins behind the pad.
2. 02Extend the knees to lift the pad until the legs are nearly straight.
3. 03Pause briefly at the top without slamming into lockout.
4. 04Lower under control back to the bent-knee start.

Checkpoints

• -The knee pivot stays aligned with the machine axis.
• -Hips and back stay against the pad throughout.
• -Movement comes only from the knees.
• -The lowering phase stays controlled, not dropped.

Common mistakes

• -Swinging the torso to fling the weight up.
• -Using a load that forces the hips off the pad.
• -Bouncing out of the bottom instead of controlling it.
• -Snapping into hard lockout at the top.