Leg Extension
Also known as: Seated Leg Extension, Leg Machine Extension
Muscles worked: Quadriceps
How to do it
- 1
Sit on the leg extension machine and adjust the pad so it rests on your lower legs.
- 2
Select your desired weight and grasp the handles.
- 3
Extend your legs to lift the pad, squeezing your quads at the top.
- 4
Lower the pad back down with control to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Leg Extension FAQ
What muscles does the Leg Extension work?
The Leg Extension primarily works the Quadriceps.
What are the best sets and reps for the Leg Extension?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Leg Extension?
There is no single number: a good Leg Extension depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Leg Extension in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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