Single Leg Leg Extension

How to Perform the Single Leg Leg Extension

Sit on the leg extension machine with your back flat against the pad and adjust the shin pad so it rests on your lower shins just above the ankles.
Grip the side handles for stability and lift one foot off the shin pad so only the working leg is engaged.
Extend your working knee to lift the weight, straightening your leg fully at the top.
Squeeze your quadriceps hard at the top of the movement and hold for a brief pause.
Lower the weight back down slowly under control, stopping just before the weight stack touches.
Complete all prescribed reps on one leg before switching to the other side.

Using momentum to swing the weight up

Use a controlled tempo and reduce the weight if needed to maintain strict form throughout each rep.

Not achieving full knee extension at the top

Focus on fully straightening the leg at the top to achieve peak contraction of the quadriceps.

Lifting the hips off the seat during the movement

Keep your back firmly pressed against the backrest and grip the handles to anchor yourself in place.

✓Isolates the quadriceps without loading the spine or requiring balance
✓Identifies and corrects strength differences between legs
✓Excellent for rehabilitation and building a strong mind-muscle connection with the quads

●Use a 2-3 second eccentric (lowering phase) to increase time under tension for greater muscle growth.
●Point your toes slightly outward or inward to shift emphasis to different parts of the quadriceps.
●This exercise works well at the end of a leg workout as a finishing isolation movement.

Strength

4-5 sets of 6-8 reps per leg

Hypertrophy

3-4 sets of 10-15 reps per leg

Endurance

2-3 sets of 15-20 reps per leg

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