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Lever Leg Extension

A seated machine isolation exercise that trains the quadriceps through pure knee extension without loading the spine.

LegsMachineKnee extension
GoLightWeight medialever-leg-extension

Demonstration coming soon

Primary

Quadriceps

Secondary

Rectus femorisTibialis anteriorCore

Equipment

Machine

Pattern

Knee extension

Setup

  1. 01Adjust the seat back so the knees line up with the machine's pivot axis.
  2. 02Set the roller pad on the lower shins just above the ankles.
  3. 03Sit with hips and back against the pads and grip the side handles.
  4. 04Select a load you can move without jerking off the stack.

Execution

  1. 01Extend both knees until the legs are straight and the quads are fully contracted.
  2. 02Hold the top position for a one count.
  3. 03Lower the roller under control until the knees are bent near 90 degrees.
  4. 04Repeat without letting the stack touch down between reps.

Checkpoints

  • -Knees stay aligned with the machine pivot throughout the set.
  • -Hips remain planted on the seat, not lifting to cheat the weight up.
  • -Full lockout is reached on every rep, not just partial extensions.

Common mistakes

  • -Kicking the weight up with momentum.
  • -Letting the stack crash down on the descent.
  • -Setting the pad too high on the shins, reducing leverage and comfort.
  • -Gripping so loosely the hips rock off the seat.

Programming notes

  • -Use 3 to 4 sets of 10 to 20 reps; quads tolerate high-rep isolation work well.
  • -Slot after squats or leg press as a finisher, or first as a pre-fatigue tool.
  • -A brief pause at lockout increases quad tension more than adding load.

Related exercises

Leg Extension

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Resistance Band Leg Extension

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Sissy Squat

Bodyweight / Legs

Hack Squat

Machine / Legs

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