QuadsMachinebeginner
Leg extension
Secondary: none listed
Strength
6–8
reps · long rest
Hypertrophy
10–15
reps · 60–90s rest
Endurance
15–20
reps · short rest
Form cues
- Pad sits on the lower shin, not the foot.
- Extend the knees fully and squeeze the quads at the top.
- Lower slowly; do not slam the stack.
Common mistakes
- Using momentum
- Hips lifting off the seat
- Ankles uncomfortably jammed