Train.exerciseLibrary.primaryMuscles

• Quadriceps

Secondary muscles

• Calves (stabilization)

Technique

• Sit with the back flat against the pad.
• Align the knees with the machine axis.
• Extend the knees smoothly to near-full extension.
• Pause briefly at the top without locking aggressively.
• Lower the weight under control.

Common mistakes

• Using momentum to swing the pad upward.
• Lifting the hips off the seat.
• Locking the knees forcefully.
• Dropping the weight on the eccentric phase.

Special recommendations

• Use controlled tempo, especially on the lowering phase.
• Moderate load with full range often beats heavy partial reps.
• Adjust the back pad for stable posture.

When to use

• Quadriceps isolation and hypertrophy.
• Accessory leg work after compound lifts.
• Targeting rectus femoris with the hip fixed.

Consider modifications if

• Moderate knee pain increases with loading or extension.
• Moderate knee discomfort limits comfortable range of motion.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced