At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Knee extension |
| Primary muscle | Quads |
| Also works | Glutes |
The movement, step by step.
- Load both sides evenly where applicable, align the knees with the pivot and position the shin roller above the ankles.
- Extend the knees with a controlled speed and keep the pelvis seated.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the knee aligned with the machine pivot or resistance.
- Keep the pelvis supported and breathe during the effort.
Common mistakes
- Kicking or snapping the knee into extension.
- Lifting the hips to move more resistance.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do A Leg Extension — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Machine - Plate Loaded Leg Extension, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.