Legs · Machine
Leg Extension
Start · knees bent, shins hanging downBefore your first rep
- Line the machine's pivot up with your knee joint — this is the adjustment people skip and it's the one that matters.
- Shin pad sits on the lower shin, just above the ankle, not on the foot.
The movement
- 1Sit with your back against the pad and hook your shins behind the roller.
- 2Straighten your legs until they are nearly locked, pausing briefly at the top.
- 3Lower slowly rather than letting the weight drop.
Watch out for
This one loads the kneecap directly. Keep the weight moderate and the reps higher.
0/3
Start here
First time doing this
3 sets·12-15 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps