How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Leg Extension
Quad pump. A tool. Not a squat. Soft at the top, honest range.
beginnerCult Gym floor
Quads · Machine
How to handle weight
10–15 controlled reps. Soft pause at the top. Painful at the bottom? Raise the start position.
Usual programming
3 × 10–15 as a finisher.
Caution
Do not slam the top. Cranky knees: partial range or skip. This is a pump tool, not a squat replacement.
Setup
Pad on the shin, not the ankle joint. Extend, pause, lower without slamming.
Cues
- Soft pause at the top
- Don’t bounce
- Toes neither cranked in nor out unless we said so
Common mistakes
- Slamming lockout
- Ego stack, 15° of range
- Using it as the whole leg day
Home swap
Wall sit or sissy-to-a-chair, carefully
