How to do the Seated Leg Extension
Step by step
- Sit on the machine with your back against the pad and the roller on your lower shins.
- Adjust the seat so your knees line up with the machine's pivot point.
- Extend your knees to raise the pad until your legs are nearly straight.
- Pause and squeeze the quads at the top, then lower slowly to the start.
The thing people get wrong
Avoid snapping into a hard lockout under heavy load - control the lift and the lower rather than kicking the weight up.
Coaching cue
Keep your hips and back planted on the pad instead of leaning back to swing the weight up.
Stay safe
Stop if you feel a sharp pinch in the front of the knee, and drop the weight before trying again.
Make it easier or harder
- Easier: Use lighter weight and lift only about three quarters of the way straight.
- Harder: Hold the top for two seconds on every rep.
Muscles worked
- Primary: Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.