Plouge Modified Leg Extension
Modified leg extension variation that isolates the quads with controlled movement.
LegsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~29 kcal |
| Equipment | None needed |
How to do it
- Set up in the modified leg-extension position (seated or supported).
- Extend the legs while squeezing the quads.
- Lower with control.
- Keep the core engaged.
- Repeat for desired reps.
Coaching tips
Benefits
Modified leg extension variation that isolates the quads with controlled movement.
Common mistakes
Avoid swinging the legs or locking out aggressively.
Make it harder
Add a pause at the top or light ankle weight.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.