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knee extension
Single-Leg Leg Extension
Search GoogleThe single-leg leg extension trains one quadriceps at a time so sides can use the same controlled load and range. The goal is smooth tension, not kicking the pad or forcing lockout.
- Primary
- quadriceps
- Secondary
- hip flexors
- Equipment
- leg extension machine
- Mechanic
- isolation
Setup
- — Adjust the back pad so the knee aligns with the machine pivot.
- — Set the shin pad above the ankle and secure the lap restraint.
- — Select a conservative load and keep the non-working leg clear of the lever.
Execution
- — Extend one knee smoothly until just short of forceful lockout.
- — Pause briefly while the hip remains against the pad.
- — Lower the lever slowly to a comfortable knee bend.
Breathing & coaching
- — Exhale during extension.
- — Inhale during the controlled lowering.
- — Match range and tempo between legs.
- — Keep the toes relaxed.
Safety & common mistakes
Progressions
- — Add repetitions before the smallest available load increase.
Regressions
- — Use a lighter load, shorter range, or bilateral leg extension.