Machine Leg Extension (Plate-Loaded)
The leg extension on a plate-loaded lever machine: plates hang on the arm in front of the shins instead of a stack.
How to do it
Setup
Seated in the plate-loaded machine, back on the pad, knees at the pivot, both shins behind the roller, hands on the handles.
Steps
- Straighten both knees, lifting the loaded lever.
- Pause with the legs level.
- Lower the lever slowly until the knees are bent again.
Common mistakes
Loading one side only: plates go on evenly, as the machine asks. Swinging the lever up: straighten smoothly. Dropping the lever: lower it as slowly as it rose.
Breathing
Exhale extending, inhale lowering.
