How to Do the Leg Extension: Form, Starting Weight, Sets
The Leg Extension is a machine exercise that mainly works your quads. Beginners start with 2 sets of 12–15 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Adjust the seat so your knees line up with the machine's pivot point, and sit with the pad just above your ankles.
- Hold the handles and keep your hips down. Breathe out and straighten your legs.
- Pause for 1 second at the top and squeeze the front of your thighs. Breathe in and lower slowly over 2–3 seconds.
Common mistakes
- Hips lifting off the seat: that's a sign the weight is too heavy. Pull on the handles to stay planted.
- Kicking your legs up fast: this jolts your knees. Pause at the top and keep the pace controlled on the way down.
- Letting the weight drop: you miss the work on the way down. Stay in control until the plates are about to touch.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 20kg |
| 60 kg woman, beginner | 10kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your knee bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Leg Extension to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Leg Extension?
DailyFit starts beginners at about 30% of body weight (65% of that for women). That is about 20 kg for a 70 kg man and 10 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My knees feel uncomfortable on the Leg Extension.
Readjust the seat so your knees line up with the pivot point, and try a lighter weight. If it still bothers you, stop and see a professional. When you pick knees as a problem area, DailyFit takes this exercise out of your routine.
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