Build Big Quads With the Plate Loaded Leg Extension

The plate loaded leg extension is a staple for anyone who wants to build big quads. It focuses almost exclusively on the quads (rectus femoris, vastus lateralis and vastus intermedius), and is one of the few exercises that can target both the concentric and eccentric contraction of the muscle. This combination of muscle stimulation is important for maximizing strength gains.

While squats and lunges can also help build quads, they’re not as effective at targeting the eccentric contraction. Furthermore, the knee-bending motion of squats and lunges creates a lot of torque that can place strain on your joints. The plate-loaded leg extension is a safer, more stable alternative.

Targeting Leg Muscles: The Plate Loaded Leg Extension Machine

You can perform the leg extension exercise with free weights or with a resistance band. If you choose the latter, be sure to use ankle weights that securely strap around your ankles and avoid using too much tension. Having too much resistance can actually take the focus off your form and lead to injuries, especially if you’re new to the exercise.

The Plate Loaded Leg Extension/Curl combo machine is designed to target the quads and hamstrings with a variety of easy adjustments. The backrest adjusts to an upright position for leg extensions, and with the release of a pop pin, the machine drops to a decline angle that promotes proper body alignment for leg curls. It’s fabricated from 3″ x 3″ x 11-gauge steel and fully mig-welded for maximum stability and durability.