The leg extension machine is an ideal machine for training the front of the thigh without putting too much strain on the spine. The machine is suitable for beginners as the movement is guided. The leg extension is also a good exercise for advanced users.
Adjust the machine settings so that they are right for you. Sit on the seat and hold on to the handles (if available).
2
Position your ankles hip-width apart behind the foot roll so that the roll rests on the lower part of your shins. Your knee joints are bent at approx. 90°.
3
Powerfully straighten your knee joints. Go up until you have reached the maximum contraction and your legs are fully extended. Hold the position briefly and exhale.
4
Bend your knee joints slowly and in a controlled manner until your legs are bent 90° again and you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! Your knee joint should be in line with the machine's pivot joint. Make sure that the roller is not directly on the instep of your foot, but slightly above it on your lower leg. Sit with your back fully against the backrest and make sure that you do not have a hunched back.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
—
Equipment
Leg extension
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