Quads Beginner

Leg Extension

  • Quads

Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Adjust the seat so your knees line up with the machine pivot.

  2. Set the roller against the lower shins, just above the ankles.

  3. Straighten your knees to lift the roller through a comfortable range.

  4. Lower slowly without allowing the stack to crash.

Key cues

  • Keep hips and back on the seat.
  • Extend smoothly rather than kicking.
  • Use the handles for stability.

Common mistakes

  • Using momentum to swing the weight up.
  • Lifting the hips off the seat.
  • Placing the roller across the feet.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.