Who’s ready to build some quad strength, increase loaded hiking endurance, and build mental resilience? Let’s do this.

How to Perform the Leg Extension and Hold:

1. Set Up
• Sit on a leg extension machine or a sturdy chair with your back straight and knees bent at 90 degrees.
• If using a chair, attach a resistance band to provide tension during the extension.
2. Extend Your Legs
• Slowly extend one leg (or both if using a machine) until it's fully straight.
• Focus on contracting your quadriceps as you lift.
3. Hold the Position
• Once your leg is fully extended, hold the position for 5-10 seconds. Engage your core and keep your posture upright.
• For an extra challenge, increase the hold time as your strength improves.
4. Lower and Repeat
• Slowly lower your leg back to the starting position.
• Perform 3 sets of 10-12 repetitions on each leg, with a brief pause between reps.

Incorporate this exercise into your weekly fitness routine, and you’ll feel more powerful and stable when it comes to those long, windy grinds.

Read what ILCA World Champion Thomas Saunders (NZL) has to say about the leg extension and hold. Once you’ve got this one down, try his leg extension descending ladder workout below.

“This is a no brainer exercise. Direct correlation to hiking performance. I’ve done it every week for as long as I can remember. Adding holds into the beginning of your sets is a personal favourite. ” ~Thomas Saunders (NZL) ILCA World Champion

Thomas Saunders (NZL) Descending Leg Extension Ladder
Complete an extended hold, then a series of maximum reps, then rest before starting the next segment.

How did THAT feel? Let’s do this one consistently and get off the line strong on a windy day.

Best, Colin

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