4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
QuadsBeginnerIsolation
Leg Extension
Seated knee extension machine.
Benefits
- Isolates the quads
- Good finisher after squats
How to do it
- Knee joint in line with the machine pivot
- Extend fully and squeeze
- Lower slowly
Common mistakes
- Kicking with momentum
- Lifting the hips off the seat
Starting prescription
- sets
- 3
- reps
- 12–15
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Knee · Modify
With a moderate knee limitation: lighter load, shorter range, stop if it hurts. - Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative.
Alternatives
Similar
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