Machine Plate Loaded Leg Extension

A plate-loaded seated leg extension that isolates the quads — the heavier-feeling, gym-staple cousin of the selectorized version.

Legs Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Quads

Secondary

none

Step by step

Sit in the machine and align your knees with the machine's pivot point by adjusting the back pad.
Hook your shins behind the roller pad with the pad just above the ankle joint, not on the foot.
Grip the side handles, brace your core, and press your back firmly into the seat.
Extend the knees smoothly until the legs are straight, driving the lever arm up with the quads.
Squeeze hard at the top with toes pulled toward the shins, holding the contraction for a beat.
Lower the lever slowly over 2 to 3 seconds back to the start, keeping tension on the quads throughout.

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