An isolation exercise that specifically targets your quadriceps.
- +Isolates the quadriceps
- +Can adjust weight easily for varied resistance
- +Helps improve knee stability
- –May put excessive strain on the knees
This exercise targets:
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the seat so your knee joints align with the machine’s pivot
- Set the shin pad just above your ankles; back flat against the pad, grip the handles
- Choose a light-to-moderate weight you can control smoothly
- Keep toes neutral, core braced, and hips glued to the seat
- Extend your legs until almost straight—don’t lock your knees; squeeze the quads
- Lower slowly under control to a comfortable stretch without letting the stack slam
- Breathe out on the lift, in on the descent; use a steady, no-swing tempo
- Stop if you feel knee pain; adjust range or weight as needed