The leg extension isolates the quadriceps and stimulates them directly without loading the spine. Use it alongside squats and split-squat variations for complete quad development.
Technique
1Adjust the machine so its axis lines up with your knee joint
2Extend to full lockout and hold for 1 second at the top
3Lower slowly — a 2–3 second eccentric
4Do not help by lifting your hips out of the seat
5Avoid maximal loads — this exercise stresses the knee ligaments