Exercise · Form & cues
Leg Extension — form guide
Quads (all 4 heads, rectus femoris emphasis). Equipment: Leg Extension Machine. Difficulty: Beginner.
TEMPO
1-2-2-0
The 2-second squeeze at full extension is everything. Slight toe rotation outward = vastus medialis (teardrop) emphasis.
Cues
- Pad just above ankle
- Full extension — squeeze 2 seconds
- Controlled descent — fight the weight
Common mistakes
- Bouncing weight at the bottom
- Half-reps from joint angle
Injury notes
Great for VMO development post-knee injury. Use light weight.
Progression
Volume first. 3 sets of 12–15. Add 2.5kg when reps land easy.