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Quadriceps · Beginner

Single-Leg Leg Extension

Unilateral machine knee extension isolating the quadriceps one leg at a time.

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Single-Leg Leg Extension demonstration

Exercise overview

Training details

Quadriceps

Equipment

Leg Extension Machine

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the knee lines up with the machine pivot.
  2. 02Place one ankle behind the pad and hold the handles to keep the hips down.
  3. 03Extend the knee until the working leg is straight without kicking the pad.
  4. 04Squeeze the quad briefly at the top.
  5. 05Lower slowly until the knee bends again without letting the weight stack slam.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLeg Extension Machine

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Seated Leg ExtensionComparable substituteAlternating Standing Knee ExtensionComparable substituteBand Terminal Knee Extension (Stamp)

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