Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentMachine
Recommended3-4 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Isolated quad work to build the front of the thigh.
- Setup
- Knee joint at the machine pivot, pad on the lower shins.
- Common mistakes
- Swinging the weight up with momentum instead of muscle.
- Easier
- Lower the weight and shorten the range.
- Harder
- Pause at the top or do slow negatives.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s