Weight Training
Controlled Leg Extension Lockout
Control full-range knee extension safely
7 min
4 sets of 12
Intermediate
Demonstration video coming soon
Instructions
- 1Set the leg extension machine pad just above the ankle.
- 2Extend the knee fully without a hard kicking lockout at the top.
- 3Pause briefly at full extension, then lower for a 3-count.
- 4Keep the hips flat on the pad throughout the set.
What to focus on
A smooth, controlled lockout instead of a jerky kick-out.
Common mistake
Hips lifting off the pad and using momentum to kick through.