Lever Leg Extension Machines: Maximize Quad Activation

Instructions

1. Setup:

   • Adjust the backrest of the machine so your knees align with the machine's pivot point.
   • Set the roller pad just above your ankles.
   • Select an appropriate weight on the stack.

2. Seating Position:

   • Sit back with your back flat against the pad.
   • Grasp the handles at the sides of the seat for stability.
   • Ensure your knees form a 90-degree angle when your legs are in the starting position.

3. Execution:

   • Inhale as you prepare to move.
   • Extend your legs fully by straightening your knees, keeping the motion smooth and controlled.
   • Hold the top position briefly, ensuring you don't lock out your knees.
   • Slowly lower the weight back to the starting position as you exhale, resisting the motion.

4. Repetitions:

   • Perform 10–15 repetitions for 3–4 sets, depending on your goal (e.g., strength, hypertrophy, endurance).

Tips 

1. Control the Movement:

   • Avoid using momentum; keep the motion slow and controlled throughout.

2. Adjust Weight Appropriately:

   • Use a manageable weight to maintain form and avoid excessive strain on your knees.

3. Align Knees and Machine Axis:

   • Misalignment can lead to discomfort or injury. Ensure your knees align with the pivot point.

4. Don’t Lock Knees:

   • Avoid locking out your knees at the top of the movement to reduce joint stress.

5. Focus on Muscle Engagement:

   • Visualize your quadriceps working to lift and lower the weight.

6. Avoid Excessive Range:

   • Overextending or dropping too far can strain your knees. Keep the motion within a comfortable range.