Quads · Beginner

Leg Extension

Quads

Equipment: Leg Extension Machine

How to do it

• Slide the backrest so your knees sit right at the seat edge
• Set the shin pad on the front of your legs, just above your ankles
• Grip the side handles and press your back into the pad
• Straighten your knees smoothly to lift the pad
• Lower the pad slowly back to the start under control

Common mistake

✕ HIPS LIFTING OFF THE SEAT → ✓ GRIP HANDLES, HIPS DOWN

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, hrs.byu.edu.