Leg Extension Machine
Technique guide
Set-up
- Adjust the back pad so your knees line up with the machine’s pivot point.
- Set the ankle pad on the front of your lower shins, just above your feet.
How to do it
- Straighten your legs until they are almost fully extended.
- Squeeze your thighs briefly at the top.
- Lower the weight slowly back to the start.
Coaching cues
- Hold the side handles and keep your hips down on the seat.
- Control the lowering phase.
Common mistakes
- Kicking the weight up with momentum.
- Letting the weight stack crash down between reps.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Other options
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- Romanian DeadliftBarbell
- Bulgarian Split SquatDumbbell
- Dumbbell LungeDumbbell
- Hip ThrustBarbell
- Leg Press MachineMachine
- Leg Curl MachineMachine
- Hack Squat MachineMachine
- Calf Raise MachineMachine
- Cable Pull-ThroughCable
- Cable KickbackCable
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- Walking LungeBodyweight
- Step-UpBodyweight
- Glute BridgeBodyweight
- Wall SitBodyweight
- Resistance Band SquatBand
- Resistance Band Lateral WalkBand
- Goblet SquatDumbbell
- Sumo DeadliftBarbell
- Dumbbell Romanian DeadliftDumbbell
- Dumbbell Reverse LungeDumbbell
- Dumbbell Step-UpDumbbell
- Barbell Good MorningBarbell
- Standing Calf RaiseMachine
- Seated Calf Raise MachineMachine
- Hip Abduction MachineMachine
- Hip Adduction MachineMachine
- Smith Machine SquatMachine
- Cable Hip AbductionCable
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- Jump SquatBodyweight
- Single-Leg Glute BridgeBodyweight
- Nordic Hamstring CurlBodyweight
- Bodyweight Calf RaiseBodyweight
- Resistance Band Glute BridgeBand
- Resistance Band Romanian DeadliftBand
- Overhead SquatBarbell
- Pistol SquatBodyweight
- Box Step-OverBox
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