SINGLE LEG EXTENSION
Unilateral Quadriceps Isolation
Primary Muscles
Exercise Description
Sit on the leg extension machine, adjust the pad above your ankle, and extend one leg fully before lowering slowly. Keep your back straight and movement controlled to target the quadriceps effectively.
How To Perform
Adjust the seat so your knee aligns with the machine’s pivot point and your back is supported by the pad.
Set the ankle pad just above the working ankle. Place the non-working foot flat and grip the handles for stability.
Brace your core and extend the working leg until it is nearly straight without locking the knee.
Pause briefly at the top while keeping tension in the quadriceps.
Lower the weight under control to the start position and repeat before switching legs.
Expert Tips
Control every rep - Use a smooth tempo to minimize knee strain and maximize quad tension.
Avoid knee lockout - Stop just shy of full extension to keep stress off the joint and tension on the muscle.
Align knee with pivot - Proper alignment improves mechanics and comfort while reducing strain.
Start lighter, then progress - Dial in setup and control with lighter loads before increasing resistance.
Use pauses or slow eccentrics - Pause at the top or lower for 2–3 seconds to increase muscle engagement.
Common Mistakes
Locking the knee - Fully locking out shifts stress to the joint and reduces quad tension.
Poor machine setup - Misaligned knee and pivot point can cause discomfort and reduce effectiveness.
Using momentum - Swinging the weight limits muscle activation and control.
Too much weight - Excess load can cause hip lift, back arching, or knee discomfort.
Rushing the eccentric - Lowering too quickly reduces time under tension and quality of work.
Info – Single Leg Extension
Focus on controlled movement and avoid locking your knee at the top to protect the joint. Adjust the backrest so your knee aligns with the machine’s pivot point. Beginners should start lighter to master setup and control, while advanced lifters can use slow eccentrics or pauses to increase muscle engagement.
Incorporate unilateral work into a balanced leg routine to address imbalances. Always warm up beforehand and stretch after training to maintain flexibility.
Equipment Required
Leg extension machine