220 kcal
Leg Extension Machine, Weight Plate, Cable Machine, Ankle Weight
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Quads, Side Delts, Front Delts, Biceps, Hip Flexors
8 min
A classic quad isolation exercise performed seated on a leg extension machine. You extend your knees to lift the padded lever, focusing on controlled movement and a brief squeeze at the top.
Step 1
Sit tall with your back against the pad and your hips set comfortably in the seat. Place your shins against the roller pad and grab the side handles to keep your torso steady. Start with your knees bent about 90 degrees and your toes pulled slightly up.
Step 2
Extend your knees to lift the pad until your legs are almost straight, keeping your hips and back pinned to the seat. Pause briefly and squeeze your quads hard without locking out aggressively. Keep your toes slightly up and avoid swinging the weight.
Step 3
Lower the pad slowly until your knees return to about a 90-degree bend. Stay tall and keep your grip on the handles so your torso doesn’t rock. Let the quads stay under tension at the bottom and immediately start the next rep.
