Leg Extension

Learn how to do Leg Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Quadriceps Machine

Leg Extension is a Machine exercise that primarily targets the Quadriceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.

How to Do Leg Extension

An isolation machine movement that targets the quadriceps with precision. Ideal for hypertrophy, warm-ups, or finishing leg workouts.

💡 Instructions:

• Sit down and adjust the backrest so your knees align with the machine's pivot.
• Place your shins behind the padded lever.
• Grip the handles, brace your core.
• Extend your legs fully while squeezing your quads.
• Control the movement back to the starting position — don’t let the weight drop.

⚠️ Common mistakes:

• Lifting the hips off the seat.
• Using momentum to swing the weight up.
• Going too heavy and losing range of motion.

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Muscles Worked by Leg Extension

Primary Quadriceps

Equipment

Machine

Your weight

Duration

min

Estimated burn

123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Leg Extension

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: None
MET value: 3.5
Calories (30 min, 70 kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

More Quadriceps Exercises

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Alternating Single-Arm Dumbbell Thruster

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MET 6

Barbell Alternating Lunges

Olympic Barbell

MET 6

Barbell Bulgarian Split Squat

Olympic Barbell

MET 6.5

Barbell Front Squat

Olympic Barbell

FAQ: Leg Extension

What muscles does Leg Extension work?

Leg Extension primarily targets the Quadriceps.

How do you do Leg Extension correctly?

An isolation machine movement that targets the quadriceps with precision. Ideal for hypertrophy, warm-ups, or finishing leg workouts. 💡 Instructions: •...

Is Leg Extension good for beginners?

Leg Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Leg Extension?

Leg Extension requires: Machine.

What are the benefits of Leg Extension?

Leg Extension strengthens the Quadriceps, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Leg Extension?

Similar exercises to Leg Extension include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Leg Extension better than Alternating Single-Arm Dumbbell Thruster?

Both Leg Extension and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Leg Extension uses Machine, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.