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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Leg Extension

MachineIsolationEasy to learn
Front
Back
Primary

Works

Quads

You need

Machines

Leg extension setup →
How to do itPicture · 3 steps
Ankle padSeatBack pad
  1. 1Knee lined up with the machine pivot
  2. 2Lean back slightly to stretch the rectus femoris
  3. 3Lower slowly into the bend

Most common mistake

Kicking the weight up and dropping it.

Watch a demo
A
For quads
#4 of 33
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Research
83
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 831 study
Target tension · 35%5/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%4/5

The only exercise that fully loads the rectus femoris. Lean back to stretch it more.

  • Pedrosa et al., 2022: Leg extensions trained in the stretched half of the range produced more quad growth than the shortened half. (45 untrained women.)
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