Leg Extension

Seated in the machine, extend the legs until straight and lower with control.

Quadriceps Leverage machine

How to do it

Setup

Sit with the knees at the pad's pivot, shins behind the roller; grip the handles.

Steps

Extend the legs to straight.
Hold the top for a beat.
Lower with control, not all the way to slack.

Common mistakes

Hips lifting off the seat: strap in tighter, drop weight. Kicking the weight up: smooth to the top. Letting the stack slam: keep tension at the bottom.

Breathing

Exhale extending, inhale lowering.

Guides

How to Build Bigger Legs: Quads, Hamstrings and Calves

A squat or a leg press for the quads, a hinge and a seated leg curl for the hamstrings, standing calf raises with a full stretch, about 10 hard sets a week each. Seven exercises and a two-session plan.

September 30, 2026 · 8 min read

Compound vs Isolation Exercises: Which to Do and When

Compound lifts train several muscles at once, isolation exercises one. What the studies found about each, both kinds for every muscle group, and how our programs put them in order.

September 29, 2026 · 8 min read