Single-Leg Leg Extension

Also called single-leg extension, one-leg leg extension and unilateral leg extension.

Works

Quads

Equipment

Machine

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.

1. Maintaining good posture, fully extend one leg, pausing at the top of the motion.
2. Return to the starting position without letting the weight stop, keeping tension on the muscle.
3. Repeat for the desired number of repetitions.

Cues

• Pad on the lower shin.
• Straighten fully, pause 1 second.
• Lower in 3 seconds.
• Hold the handles, hips down.

Common mistakes

• Kicking the weight up.
• Hips lifting off the seat.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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