Cable Seated Leg Extension

Muscles worked

Setup

1. Position a flat bench a few feet in front of a low cable pulley, facing away from the machine.
2. Attach an ankle strap to the low pulley and secure it around your right ankle.
3. Sit on the edge of the bench with your knees bent at 90 degrees and your feet hanging freely.
4. Grip the sides of the bench firmly to stabilize your torso and keep your chest upright.

How to do it

1. Exhale as you extend your right leg forward and upward until your knee is fully straight.
2. Squeeze your quadriceps at the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly lower your foot back to the starting position over a 2-3 second count.
4. Complete the desired number of repetitions for the right leg before switching the strap to the left leg.

Form checklist

• Keep your hips and glutes firmly planted on the bench throughout the set.
• Ensure the movement occurs only at the knee joint; avoid swinging your torso for momentum.
• Maintain a neutral foot position or slightly flex your toes toward your shin.
• Control the weight on the way down to prevent the cable stack from slamming.

Pro tips

• Point your toes slightly outward to place more emphasis on the vastus medialis (the teardrop muscle).
• Lean slightly back and hold the bench tightly to create a more stable base, allowing for higher force production in the quad.

Make it harder

• Implement a 4-second eccentric (lowering) phase to maximize time under tension.
• Add a '1.5 rep' style by performing a full extension, lowering halfway, extending again, and then lowering fully.

Frequently asked

What muscles does the cable seated leg extension work?

The cable seated leg extension primarily targets the quadriceps.

What equipment do you need for the cable seated leg extension?

The cable seated leg extension uses cable.

Is the cable seated leg extension good for beginners?

Yes. The cable seated leg extension is a beginner-friendly movement and a strong foundation to build on.

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