Leg Extension (Machine)
Trains the quadriceps. You need a machine. 13 of our free programs use it, across 36 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Leg Extension (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
13of our 50 programs use it
3×15–20the shape they run most (14 sessions)
1:00typical rest between sets
2open the session with it
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Legs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Legs | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×15 @ 40% 1×10–15+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Lower — Squat, Lower — Squat — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Legs A — Quad Emphasis, Legs B — Posterior Chain | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day C — Leg Focus | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 4×20–25 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 2×6–103×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Hypertrophy | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Legs | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Legs | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Legs Pump | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Legs | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Leg Extension (Machine) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Leg Extension (Machine) trains
Technique
How to do the Leg Extension (Machine)
- Sit on the leg extension machine with your back against the backrest and your shins behind the padded roller, adjusting it so it rests just above your ankles. Grip the handles at your sides.
- Extend your legs by straightening your knees, lifting the roller until your legs are almost fully straight.
- Squeeze your quadriceps and hold briefly at the top of the movement.
- Slowly lower the weight back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Avoid locking your knees forcefully at the top; extend with a smooth, controlled squeeze.
- Keep your back pressed against the backrest and avoid lifting your hips off the seat.
- Exhale as you extend your legs and inhale as you lower the weight.
- Lower the weight slowly rather than letting it drop to keep tension on your quadriceps.
Substitutes
Swap Leg Extension (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Leg Extension (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.