All workouts

Leg extension

Quads

3 × 15LegsQuest 1

How to do it

  1. 1Sit firmly against the backrest.
  2. 2Ankles behind the pad.
  3. 3Extend until almost straight.
  4. 4Squeeze the quads, then lower slowly.

Avoid

Throwing the weight up.

Coaching notes

Why do it
Targets the quads through a long range — finish with control, not lockout slam.
Breathing
Exhale as you extend. Inhale as you lower.
Tempo
Squeeze at the top · 2 sec lower.

Be careful

  • Don't slam into full knee lockout — stop just short.
  • If the knee feels pinchy, reduce load or range.
  • Keep the back pressed into the pad.

Common mistakes

  • Throwing the weight up
  • Using momentum
  • Letting the stack crash