Machine Leg Extension

A seated knee-extension machine that isolates the quads through a fixed range — the most direct quad-builder in the gym.

Legs Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Quads

Secondary

none

Step by step

Sit on the machine and adjust the back pad so your knees line up with the machine's pivot point.
Place your shins behind the roller pad with the pad sitting just above the ankle joint, not on the foot.
Grip the side handles, brace your core, and press your back firmly into the pad.
Extend your knees smoothly until the legs are straight, squeezing the quads hard at the top.
Hold the lockout for a beat, keeping the toes pulled up toward the shins for max quad engagement.
Lower the pad slowly over 2 to 3 seconds back to the start, never letting the stack slam down.

Log your sets. After a few weeks you will see whether it is moving. Free.