Description
Isolated knee extension to target the quadriceps.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your back stable, pelvis supported and knees aligned with the movement axis.
- Keep your ankles neutral and trunk braced.
- Choose a pain-free range.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Straighten your knees under control until the quadriceps contract.
- Pause briefly at the top.
- Lower slowly into the stretch.
Technique cue
Controlled extension without snapping the knees into lockout.
Common mistakes- locking out abruptly at the top
- lowering too quickly
- moving the pelvis
- forcing the range
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.