VIDEO DEMO
Long-pause knee extension
Progression of Machine Knee Extension
PROGRESSION · HOW TO DO IT
Long-pause knee extension
These steps are written specifically for the Long-pause knee extension. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Long-pause knee extension. Sit with the knee joint lined up with the machine pivot and the pad resting just above the ankles. Keep hips and back supported.
- 02Move the pattern
Straighten the knees until the legs are nearly straight. Move smoothly instead of kicking or slamming the weight.
- 03Match the demand
Hold the named position without drifting, then exit it under control.
- 04Finish with control
Squeeze the quads at the top, then lower until the knees are bent again without dropping the stack. Lower without dropping the stack.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 28
Long-pause knee extension
Sets: 3–4 · Reps: 8–15
Long-pause knee extension is a progression of Machine Knee Extension. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The machine removes balance and hip demands, letting knee extension and the final shortened quad position receive the full training dose.