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Leg Extension (Top Hold)

Primary target: Vastus Medialis (股内侧肌)

Exercise Details

Equipment

Leg extension machine

Sets & Reps

3-4 sets × 10-12 reps (2-3 s top hold) · rest 60-90 s

How to do it

Knee aligned with the pivot; kick to full extension and hold 2-3 seconds, attention on a hard squeeze of the inner-thigh finisher (vastus medialis/teardrop); 3-second negative.

Common mistakes

Shaking through the hold, swinging the leg, short range

Muscles Worked

Other Exercises for the Same Muscle

Deep Squat (Full Bottom) · Lunge · Leg Press (Full Range)