Demo & instructions
Single-Leg Leg Extension
Also known as: One-Leg Leg Extension, Unilateral Leg Extension
Instructions
The leg extension performed with one leg at a time. It lets you give each thigh your full attention and stops a stronger side from quietly doing extra work.
- Movement
- Knee extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–25 reps
Setup
- 1Adjust the back pad so your knees line up with the machine's pivot point.
- 2Set the shin pad just above your ankles and choose a light weight — less than half of your two-leg load.
- 3Sit tall, hold the side handles, and hook one shin behind the pad while the other foot rests out of the way.
Execution
- 1Straighten the working knee smoothly until the leg is nearly level.
- 2Pause and squeeze the front of your thigh for a beat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
