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LegsPin machineIsolation — knee extension

Leg Extension

Reviewed by Bryan Cortez, MS

The only move that isolates the quad with zero hip help — squeeze, don't swing.

Rep Sweet Spot
10-20
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • Back into the pad, knee aligned with the machine pivot, shin pad on the lower shin.

Execution

  • Extend fully and squeeze at the top, control the way down; recline the seat to bias the rectus femoris.

Common Errors

  • Swinging/kicking the weight up with momentum
  • Hips lifting off the seat
  • Knee not aligned with the machine pivot
  • Half reps that skip the squeeze or the stretch

No-Fly Zone

under 6 reps (heavy partials just stress the knee)

Programming

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If it hurts

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The Evidence

Isolates and builds the quads (esp. rectus femoris). Does NOT train glutes, hams, or any functional pattern.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.