Leg extension: how to do it
Main muscles: Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Back against the pad, roller above the foot, knees in line with the axis of the machine.
- Extend the legs fully, hold for a second at the top.
- Lower slowly, do not let the weight slam down.
Common mistakes
Jerking, hips lifting, too much weight and knee pain.
Muscles worked
primary·secondary
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Leg press
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Hack squat
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Front squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Goblet squat
Dumbbells · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Bodyweight squat
Bodyweight · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Log your sets — the app suggests the next weight
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