Leg Extension
Intermediate · Gym · Target: quadriceps
How to do it
- Sit in a leg extension machine with the pad just above the ankle.
- Extend the knee to a comfortable, pain-free range.
- Lower slowly with control.
- Progress: heavier load, slow eccentric (3–4 s down).
- Regress: lighter load, smaller range.
Dosage: 3 × 10–15 reps, slow lowering
Stop if…
- Sharp pain at the kneecap or tendon
- Pain above 3–4/10
- Pain keeps you awake at night or worsens over days.