Legs Focus

Leg Extension

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Coach Notes

Coach Take

Pure quad isolation that is easy to standardize and progress.

Make It Easier

Bodyweight Sissy Squat Hold

Level It Up

Paused Leg Extension

Build Size

3-5 x 10-15, rest 45-75s

Chase Pump

2 x 20 burn reps

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Machine

MACHINE-GUIDED PATH FOR ISOLATION AND CONSISTENCY

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Squat

SQUAT PATTERN BUILT ON KNEE BEND AND LEG DRIVE

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Low

LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell One Arm Side Deadlift

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