Multi-trainer Leg Extensions
Multi-trainer Seated Leg Extensions
Updated
A plate-loaded leg extension that primarily isolates the quadriceps. From a seated position, the knees are extended against the resistance of the weighted lever, making this an effective exercise for strengthening the front of the thighs.
Muscles Trained
- Primary: Quadriceps
- Secondary: None significant — this is primarily an isolation exercise
- Supporting: Core and hip stabilizers
Setup and Exercise Steps
- Set the machine for seated leg extensions. Position the seat and backrest so you can sit upright with your back comfortably supported.
- Position the leg-extension lever. Rotate the padded lever into the leg-extension position in front of your lower legs.
- Adjust the starting position. Use the adjustment pin to set the lever so your knees begin comfortably bent at approximately 90 degrees. Make sure the pin is fully engaged.
- Align your knees with the machine’s pivot. Adjust your seating position so your knee joints are approximately in line with the rotational axis of the leg-extension lever.
- Adjust the roller pad. Position the roller across the front of your lower legs, just above the ankles. It should not rest directly on your feet or higher up on your shins.
- Add weight plates. Load the desired 50 mm Olympic weight plates onto the weight horn. Start with a light weight until you are comfortable with the machine and its range of motion.
- Sit securely in the machine. Keep your back against the backrest, hips firmly on the seat and knees aligned with the machine’s pivot.
- Grip the handles. Hold the side handles to stabilize your upper body throughout the exercise.
- Extend your legs. Contract your quadriceps and straighten your knees, lifting the padded lever upward. Keep the movement smooth and controlled.
- Stop just short of forcefully locking your knees. At the top of the movement, your legs should be nearly straight. Briefly squeeze your quadriceps without snapping or forcefully locking the knee joints.
- Lower the weight slowly. Bend your knees under control and return the lever to the starting position. Do not allow the weight to drop or pull your legs downward.
- Repeat with controlled movement. Keep your back and hips against the pads throughout each repetition. If you need to swing your body or use momentum to extend your legs, reduce the weight.