Single-Leg Leg Extension

The Single-Leg Leg Extension isolates the Quadriceps through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.

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Single-Leg Leg Extension - starting position

Starting position

Single-Leg Leg Extension - ending position

Ending position

Muscles Worked

Primary Quadriceps

The quadriceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Single-Leg Leg Extension

  1. 1

    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.

  2. 2

    Maintaining good posture, fully extend one leg, pausing at the top of the motion.

  3. 3

    Return to the starting position without letting the weight stop, keeping tension on the muscle.

  4. 4

    Repeat for the desired number of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

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All Fours Quad Stretch

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Barbell Hack Squat - starting position

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Frequently Asked Questions

What muscles does the Single-Leg Leg Extension work?

The Single-Leg Leg Extension primarily targets the Quadriceps. It's an effective isolation exercise for building quadriceps strength.

Is the Single-Leg Leg Extension good for beginners?

Yes, the Single-Leg Leg Extension is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Single-Leg Leg Extension?

You need machine to perform the Single-Leg Leg Extension. Most commercial gyms will have this available.

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