GXMMAT Leg Extension Curl Machine

The leg extension exercise primarily targets the quadriceps, which consist of four muscles located at the front of the thigh:
1. Rectus Femoris: located in the middle front of the thigh, it spans both the hip and knee joints. It assists in hip flexion and is primarily responsible for knee extension during the movement.
2. Vastus Lateralis: located on the outer side of the thigh, it helps extend the knee and maintains proper alignment and stability of the knee.
3. Vastus Medialis: located on the inner side of the thigh, it works together with the vastus lateralis to maintain knee alignment and stability.
4. Vastus Intermedius: located beneath the rectus femoris, it provides additional strength for knee extension.

The cable leg extension machine provides consistent and stable resistance throughout the entire movement, reducing joint stress and better activating the muscles. In contrast, traditional plate-loaded machines may have uneven resistance, which can place more pressure on the joints or offer less tension at certain points-especially in the beginning range of the leg extension, where there is little to no load. Cable-driven machines effectively solve this issue. At the same time, GXMMAT leg extension machine features an innovative central cable with a back-mounted weight design, solving the problem of uneven resistance between two legs found in traditional single-side plate-loaded machines. The compact size makes it more ideal for home use.

No, glutes are not the primary muscle group targeted by this exercise. Leg extensions are still an isolation exercise that mainly targets the quadriceps, rather than a compound movement engaging multiple large muscle groups. If you want a more effective or targeted way to train your glutes, you should consider compound movements such as squats (back squats, front squats, Bulgarian split squats) and lunges, which work both the glutes and quadriceps. Romanian deadlifts (RDLs) are excellent for training both the glutes and hamstrings. You can also add isolation movements such as hip thrusts and glute bridges, which specifically target the glutes.

For beginners, you can start with 3–4 sets of 10–15 reps, and rest 90 seconds to 2 minutes between sets to promote muscle growth. For experienced lifters, you can refer to the following guidelines and adjust based on your goals:
Strength focus: Use heavier weights for 2–3 sets of 6–8 reps with longer rest (2–3 minutes)
Endurance focus: Use lighter weights for 2–3 sets of 15–20 reps with shorter rest (around 1 minute)
You can adjust these recommendations according to your own situation, and increase training difficulty by using techniques such as pauses, half reps, single-leg variations, or slow eccentrics.

For beginners, men can typically start with around 60–80 lbs or use 40–50% of their bodyweight as a reference, while women can start with around 30–40 lbs or about 25% of their bodyweight. You can check the community average strength standards at Strengthlevel.

When selecting a weight, you should also pay attention to your maximum load and use the right Reps in Reserve (RIR). Beginners are recommended to keep RIR at 2–3 to avoid excessive fatigue. For example, if you plan to do 10 reps in one set, pick a weight you could perform for about 12–13 reps, leaving 2–3 reps in reserve. And if you find you can still do 7-8 extra reps after completing the set, that means the weight is too light and should be increased. Intermediate and advanced lifters can keep RIR between 0–2 to train close to failure and maximize results. Continuous experimentation will help you find the weight that works best for your body.