Leg Extension

Execution

1. Sit with your back flat against the pad and hold the handles at the sides lightly.
2. Exhale and straighten your knees over 1-2 seconds until the legs are nearly straight, with the quads squeezing.
3. Hold for one beat at the top without snapping the knee into a hard lock.
4. Inhale and lower over 3 seconds, keeping the tension instead of letting the plates clang down.
5. Stop before the stack touches down and start the next rep from there.

Quick cues

• Knee lined up with the pivot.
• Lower at half the lifting speed.
• Hold one beat at the top.
• Do not let the stack touch down.

Common faults

• Fault: Kicking the weight up and then letting it drop

  Fix: Halve the load and set a two-second lift with a three-second lower on every rep.

• Fault: The hips lifting off the seat on the last reps of a set

  Fix: Hold the handles lightly, press your back into the pad and end the set two reps earlier.

• Fault: The roller sitting too high up the shin, making it hurt

  Fix: Drop the roller to just above the ankle and reset the lever length before each session.

• Fault: Snapping into a locked knee at the very top

  Fix: Stop where the leg is nearly straight and hold a quad squeeze there for one beat.