Hips lift off seat at lockout
Pelvis anteriorly tilts and hip flexors engage to complete the rep, reducing quad isolation.
Overactive muscles
Hip flexor complexTFL
Corrective work
Foam RollHip flexors / TFL↗StretchKneeling hip flexor stretch↗Squat · Lower Body
Leg Extension Machine
Coaching cues
- Adjust seat so knee joint aligns with machine pivot point
- Sit with low back flat against pad; grip handles for stability
- Extend legs to full lock; squeeze quads hard at top
- Lower slowly under control — 2–3 second eccentric
Common faults 3
Foot turns out at top
External rotation of the tibia at lockout indicates quad imbalance toward lateral vasti.
Overactive muscles
TFLVastus lateralisBiceps femoris (short head)
Corrective work
Foam RollTFL / IT band↗StretchTFL cross stretch↗Range of motion cut short
Athlete stops before full extension, never achieving peak quad contraction.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchSupine hamstring stretch↗