WhatWorksWhat.
Quads

Leg Extension

Burning quad squeeze at lockout - especially the teardrop (medialis).

Complexity · Lowhypertrophybeginner+Selectorized machine
  • Quads
  • Quads - Inner quad (teardrop)
  • Quads - Middle quad
  • Quads - Outer quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

6:37· Jeff Nippard

How To Do Leg Extensions With Perfect Technique (Grow Every Quad Head)

Bent

Locked out

Adjust the seat so the knee joint aligns with the machine pivot. Pad just above the foot. Extend to full lockout, pause hard, lower in 2–3s.

Common mistakes

  • Slamming into lockout - knee tendons take the hit.
  • Half reps from the bottom.

Where you should feel it

Burning quad squeeze at lockout - especially the teardrop (medialis).

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-leg extension

    One side at a time.

    100% on target

    On target

    Same target, minor adjustment.

  • Leg extension, partials at top

    Top-half reps only.

    100% on target

    On target

    Same target, minor adjustment.

  • Leg extension, toes pointed out

    Externally rotated.

    95% on target

    On target

    More medialis.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Standing Quad Stretch

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