Instructions

1

Sit on the leg extension machine with your back and upper body firmly against the backrest, feet positioned under the footpad lever, knees bent at approximately 90 degrees, and hands gripping the side handles for stability

2

Position your feet flat under the footpad with legs at 90-degree angle at the knee joint, ensure the axis of rotation aligns with your knee joint, and adjust the seat height so the footpad contacts your shin just above the ankle

3

Slowly lower the footpad in a controlled manner by allowing your knees to bend, returning toward the starting position without letting the weight stack touch down, maintaining constant tension on the quadriceps throughout the descent

4

Extend your knees by driving through your quads to straighten your legs, lifting the footpad forward and upward in a smooth arc until your legs are nearly fully extended without locking the knees, then pause briefly at the top before beginning the next repetition

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas

EQUIPMENTCable

DIFFICULTYBeginner

Overview

When programming for Rectus Femoris growth, the Cable Lying Triceps Extension Low stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Lying Triceps Extension Low
Cable Cable Lying Triceps Extension Low
Banded Cable Lying Triceps Extension Low

Beginner Tips

If you are new to the Cable Lying Triceps Extension Low , focus on mastering the movement pattern with zero weight before adding Cable.

Cable Lying Triceps Extension Low