Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Quads

Leg Extension

MachineIsolationEasy to learn
Front
Back
Primary

Works

Quads

You need

Leg extension

How to do itPictures · 3 steps
Ankle pad
1Start
Ankle pad
2Top
Main muscles
  1. 1Knee lined up with the machine pivot
  2. 2Lean back slightly to stretch the rectus femoris
  3. 3Lower slowly into the bend

Most common mistake

Kicking the weight up and dropping it.

Watch a demo

Good for

  • Top 10 for quads
  • Keeps the work on the target muscle
  • Easy to keep adding weight

Compare with

vs Reverse Nordicvs Sissy Squatvs Belt Squat
B
For skiing
#21 of 23
See the full list →
Research
56
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 56
TransferGood
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • SLateral BoundBodyweight
  • ALateral LungeDumbbell
  • BLeg PressMachine

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