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Single-Leg Leg Extension
PushIsolationMachineBeginner
Muscles worked
Front
Quadriceps
Instructions
- 1Seat 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.
- 2Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- 3Return to the starting position without letting the weight stop, keeping tension on the muscle.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Leg Leg Extension
The single-leg leg extension isolates one quad at a time on a dedicated machine, letting you correct strength imbalances between legs and improve the mind-muscle connection. By focusing on one leg at a time, you can also precisely adjust the load to your weaker leg to catch up on a deficit.
check_circleBenefits
- check_circleCorrects strength imbalances between legs
- check_circleBetter mind-muscle connection thanks to the unilateral focus
- check_circleAllows precise load adjustment for each leg
lightbulbExecution tips
- lightbulbAlways work the weaker leg first
- lightbulbPause for a second at the top of each rep
- lightbulbKeep the back firmly against the pad
warningCommon mistakes
- warningUsing torso momentum to assist the extension
- warningToo much load that prevents a full range of motion
- warningNeglecting this unilateral work in favor of only the two-leg version
helpFrequently asked questions
Why do this exercise unilaterally?expand_more
It lets you precisely target a weaker leg without the dominant leg compensating.
Should I do the same number of reps on each leg?expand_more
Start with the weak leg and match the number of reps on the strong leg, without exceeding it.
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