Leg extension · Gym
Leg Extension
The Leg Extension is a quad exercise for the quads, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Pad on the front of your ankles
- Pause 1 second at the top
- Lower under control
Sets and reps
How the 10 BindTrue programs that use it dose the Leg Extension:
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Lean & Shredded Lower B: 3 × 15 · 5 days a week
- Chest Like Armor Lower B: 3 × 12–15 · 4 days a week
- Sleeve Stretcher Lower A: 3 × 12–15 · 4 days a week
- Tree Trunk Legs Legs A: 3 × 12–15 · 4 days a week
- Five-Day Mass Builder Lower: 3 × 12–15 · 5 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 12–15 · 3 days a week
- Golden-Era Split Legs: 3 × 12–15 · 6 days a week
- Push Pull Legs Legs B: 3 × 12–15 · 6 days a week
- Upper/Lower 4-Day Lower B: 2 × 12–15 · 4 days a week
- Fat Loss + Muscle Lower B: 3 × 12–15 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.