Single-Leg Leg Extension
How to do the Single-Leg Leg Extension
- 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
Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- 3
Return to the starting position without letting the weight stop, keeping tension on the muscle.
- 4
Repeat for the desired number of repetitions.
How to program the Single-Leg Leg Extension
Sets and reps
As an isolation movement, the Single-Leg Leg Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Single-Leg Leg Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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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.
What equipment do I need for the Single-Leg Leg Extension?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Single-Leg Leg Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
