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How to do the Leg Extension

The Leg Extension is a isolation machine exercise that mainly works your quads. Focus on three things: straighten legs fully; pause and squeeze quads; lower slowly.

QuadsMachine

Setup

  1. 1Knee lines up with the machine pivot
  2. 2Pad on lower shins

Three cues

  1. 1Straighten legs fully
  2. 2Pause and squeeze quads
  3. 3Lower slowly

Most common mistake

Kicking the weight up

Control both ways

In Hindi · हिन्दी में

  1. 1पैर पूरे सीधे करें
  2. 2रुककर जाँघें कसें
  3. 3धीरे नीचे लाएँ

आम गलती: वज़न को लात मारें तो, दोनों तरफ़ नियंत्रण रखें

Alternatives to the Leg Extension

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Leg Extension set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.