Cable Leg Extension

The leg extension is the only exercise in which the quadriceps muscles can be trained in isolation from muscles such as the hamstrings, glutes, abdominals, and lower back.

This variation uses a cable instead of a specialized machine to provide the desired resistance.

Quads Glutes Hamstrings Strength Training

Cable Leg Extension execution

1
Place the cable rack trolley in the lowest position. Attach a strap that can be secured to the foot.
2
Stand facing away from the rack and hold the rack behind your back with one hand.
3
Raise your knee until it points straight forward. This is your starting position.
4
Extend your leg.
5
Bend your leg at the knee again. Try to keep the knee in the same place throughout the movement.

Cable Leg Extension

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)

Cable Leg Extension technique

Depending on your perspective, leg extensions can present a problem that is exacerbated during the standing execution. The rectus femoris is the only quadriceps muscle that crosses two joints. In addition to extending the knee, it also functions to bring the leg forward and upward. In a seated position, such as during seated leg extensions, it is therefore already shortened because the leg is already raised forward. In this state of so-called ‘active insufficiency’, the already shortened muscle cannot produce maximum force. This means that the other quadriceps muscles must take over part of this load.

In this standing variation, the rectus femoris must also maintain tension throughout the movement to keep the knee raised forward. Alternatively, the cable can be placed high. The knee then remains pointed downward while the foot is brought backward, after which the cable is pulled downward.