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Leg Extension

Primary target: Rectus Femoris (股直肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Leg extension machine

Sets & Reps

3-4 sets × 12-15 reps · rest 60-90 s

How to do it

Knee joint aligned with the machine pivot; kick to full extension and squeeze the quads one second at the top; 3-second negative without unloading.

Common mistakes

Swinging the legs, no pause at the top, hips lifting off the seat

Muscles Worked

Other Exercises for the Same Muscle

Barbell Back Squat · Leg Press · Bulgarian Split Squat