quads
Leg extension
Isolate and strengthen the quads.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Adjust the seat so your knees line up with the pivot.
- Set the ankle pad just above your feet.
- Extend your knees to straighten your legs.
- Lower under control back to the start.
Beginner tips
- Move smoothly, don't kick or swing.
- Pause briefly at the top, squeezing your quads.
- Don't snap your knees into a hard lockout.
Scared of the gym? Let a voice walk you through it.
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