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Single leg extension

Step by step instructions, muscle activation and variants for the Single leg extension.

EasyQuadriceps

About this exercise

The Single Leg Extension is an isolation exercise that targets the quadriceps muscles in the front of your thighs. It’s typically performed on a leg extension machine and helps improve strength, muscle definition, and knee joint stability.

How to Perform

  • Sit on a leg extension machine, adjusting the backrest and ankle pad so the pad rests just above your ankle. Select an appropriate weight.
  • Sit upright with your back against the pad and hold the side handles for stability. Place one leg under the ankle pad while the other leg rests on the ground.
  • Straighten the active leg by pushing the ankle pad upward until your leg is fully extended. Keep your movement slow and controlled.
  • Gradually lower the weight back to the starting position, maintaining control to avoid jerking.
  • Perform the desired number of repetitions for one leg before switching to the other.

    • Muscle Activation

    Primary
    Quadriceps

    Common Mistakes

    Common mistakes content is coming soon.

    About the Single leg extension

    The Single leg extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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