Leg extensions in a machine

If you turn your toes toward each other, the medial (inner) head of the quadriceps will engage more. If you turn them outward, the lateral (outer) head will be more active. It's also beneficial to pause at the top of the movement.

Nuances and mistakes

1. Use a weight that allows you to perform at least 8 repetitions, preferably 10-12. This exercise won’t make your legs stronger; therefore, there’s no point in lifting maximum weights here. It can help with muscle growth if used as a supplement to foundational exercises.

2. All the videos mention that turning the toes outward increases the load on the inner thigh, while turning them inward engages the outer thigh more. However, my personal experience tells me otherwise. I personally prefer to trust my feelings, so I assert that the opposite occurs.

3. Alternatively, you can perform the extension with one leg at a time, then switch to the other, or do both legs alternately. However, I don’t see much particular benefit in this method.

4. Leg extensions work well in supersets with another foundational leg exercise, for instance, right after squats.

5. Pausing at the top position will place greater emphasis on muscle contraction.