isolation quad
Leg Extension
quads
machine · beginner
How to do it
- 1Sit in the machine with the pad on your shins.
- 2Straighten your legs, then lower under control.
What to think about
- Pause briefly at the top.
What usually goes wrong
- Slamming the weight back down.
Worth knowing
- Build up slowly if your knees are unhappy, and do not slam into the end of the range.
Watch it
Instead of this
Dumbbell Step-UpsAlso trains quads and glutes, through a different movement. It is the closest match you can do.Dumbbell Goblet SquatAlso trains quads and glutes, through a different movement. It is the closest match you can do.Dumbbell Walking LungesAlso trains quads and glutes, through a different movement. It is the closest match you can do.Leg PressAlso trains quads and glutes, through a different movement. It is the closest match you can do.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.