The leg extensions type of exercise is a great move for targeting the muscles of the front thigh called the quadriceps which include the vastus and rectus femoris. This exercise requires a lever machine that has a padded front bar which you will push upward as your legs extend.

Leg Extensions – Movement and setup

Start by sitting on the padded seat of the machine, hook your feet under the padded bar while adjusting the bar to rest comfortably at the lower end of your leg, above your feet. Next continuing adjusting the machine until you are able to bend at a 90-degree angle. You should not perform the exercise with anything less than a 90-degree bend knee angel, because this will place your knees beyond your toes, which in turn stresses your knee.

It is important to check that if the machine you are about to use in your gym does not have a leg length adjustment, it is preferably not to use it as a wrong adjusted position will apply force to the wrong places on your legs and knees.

Proceed to choose a weight that will enable you to extend your legs straight with a decent pull but not too much pull. Start off with lighter weights as you build your way up, you don’t want to injure your knee.

Grip the bars as you extend your legs, engaging the quadriceps to lift the weight of the bar. Try to pause while at the top of the extension for a while. Slowly return the weight back to your starting position and repeat the exercise alternating from both legs.  You can do 2 to 3 sets of 8 to 12 repetitions per set of leg extensions.

Leg Extensions – Important points to note

While doing this exercise, make sure that your back is always pushed back firmly against your backrest, specifically at the base of your spine. You should also keep your neck and head still while performing the extensions, try not to wobble back, forward or to your sides.

Keep your body stable by using your hand grips. It is also important to remember adjusting the leg bar length well so as to avoid the padded bar being far up your shins. The pad is to rest against your lower leg, just above your feet as mentioned above.

Finally, if the exercise causes pain in your knees, consider not to perform it. Otherwise, it is a great way of building stronger legs.

REASONS TO GO VEGAN | PRO BODYBUILDER KORIN SUTTONLoose Fat with Body HD Fitnesscustom training program weight lossFat Loss Meal Prep for Beginners


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As with any exercise program, you assume certain risks to your health and safety by following BodyHD Fitness. Any form of exercise can cause injuries if the exercises are performed incorrectly, and BodyHD Fitness is no exception. It is possible that you may become injured doing the exercises in this program, especially if they are done with poor form. Although thorough instruction is included on form for each exercise, realize that BodyHD Fitness (like any other exercise program) does involve a risk of injury. Korin cannot guarantee your results with BodyHD Fitness. Upon purchasing a plan or taking advice from whether it be on the website, in articles, in training program’s, in meal plan’s, or via email coaching, anywhere, you must realize that it involves a risk of injury or illness. If you choose to participate in these risks, you do so of your own free will, knowingly and voluntarily assuming all risks associated with such exercise activities. Korin story and the stories of the clients you see on this page are real. However, it must be disclaimed that these testimonials are not claimed to represent typical results with the program. They are meant as a showcase of what the most motivated and dedicated clients can do with the program. Your results may vary, and you may not get the same results when using this program due to differences in your individual exercise history, genetics, and personal motivation. Korin is not a medical doctor. His advice is not meant as a substitute for medical advice. Please consult your doctor before beginning any exercise or diet program.

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