Single-Leg Leg Extension tutorial
The single-leg leg extension is an isolation exercise for the quadriceps, and working each leg separately reveals and corrects strength and size differences between them. It is useful for warming up, focusing on muscle shape and rebuilding leg strength after a break.
How to perform
- Adjust the backrest so your knee lines up with the machine's pivot point.
- Set the lower pad just above your ankle and sit with your back pressed against the backrest.
- Place one leg behind the pad and keep the other leg free beside the machine.
- Hold the side handles and slowly straighten your leg until the knee is almost fully extended.
- Squeeze the quadriceps hard at the top and pause for one second.
- Lower the leg slowly and under control, then switch legs after your reps.
Breathing: Exhale as you straighten the leg and inhale as you lower it.
Key tips
- Start with your weaker leg and keep the reps equal for both legs.
- Take about two to three seconds to lower the weight.
- Keep your hips planted on the seat throughout.
Common mistakes
- Kicking the leg and using momentum to lift the weight.
- Lifting the hips off the seat.
- Dropping the weight quickly at the bottom.
Safety: People with front-of-knee pain or ligament injuries should use light weight and a pain-free range, and stop if the knee hurts.
Legs (quads)Primary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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