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Paused Leg Extension

Quadriceps Tier A for Quadriceps Machine Isolation Push
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3sets
12-15reps
60srest
~3.7kcal/min

How to do it

Muscles worked

See the full tier list · Quadriceps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Front thighs, especially just above the knee.

Key cue (the coach says it during the set)“Kick up, squeeze the thighs 1 second, lower slowly.”

Tempo · Up 1 s · squeeze 1 · down 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee pain. Adjust the seat so the knee lines up with the machine pivot, go lighter, and shorten the range.
  • Feel it in Front of hipsHips lifting off the seat. Hold the handles and keep the hips down.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Sit tall with your back supported so the target muscle does the work.
  • Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
  • Hold the handles or the seat and keep your hips down.
  • Pull your toes up toward your shins to keep the focus on the quads.
  • Adjust the seat so your joint lines up with the machine’s pivot point.

Common mistakes

  • Swinging the weight up with momentum.
  • Letting the weight drop quickly on the way down.

Breathing

Exhale as you straighten your legs, inhale as you lower.

Equipment needed

Machine
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all