Step by step
- Adjust the backrest so your knees line up with the machine's pivot.
- Place the roller over your ankles.
- Straighten your legs until they're almost straight.
- Lower slowly until your knees are at about 90°.
Tip: A one-second pause at the top greatly increases the work.
Common mistakes
If your knees aren't on the machine's pivot, the movement strains them.
Lift with control, without momentum.
Hold the seat handles and keep your hips down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it bad for the knees?
With the right weight and your knee aligned with the machine it usually feels fine. If it hurts, lower the weight or the range.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add leg extension to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.