How to perform the Leg Extension
- 1Sit on the leg extension machine with your back against the pad, knees bent, and the ankle pad resting just above your ankles; adjust the seat so your knees line up with the machine’s pivot point and hold the handles lightly. Plant your feet hip-width apart, keep your chest up, and brace your abs gently.
- 2Smoothly straighten your legs to lift the weight while breathing out, stopping just before your knees lock out, then pause and slowly lower the weight back down in about 2–3 seconds as you breathe in. Keep the movement controlled the whole time, focusing on squeezing your quads on the way up and feeling them work as you lower the weight back down.
Coach tips
- Choose a weight that lets you move smoothly without jerking or swinging your legs.
- Keep your hips and lower back pressed into the pad so the work stays in your quads, not your lower back.
- Stop just short of locking out your knees at the top to protect your joints and keep tension on your muscles.
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One rep, one set. Hypro turns the Leg Extension into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Leg Extension weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Leg Extension fits right into proven hypertrophy and strength templates.
