Single-Leg Extension (Machine)

A unilateral isolation exercise that targets each quadricep independently using a leg extension machine, allowing greater range of motion and helping to identify and correct strength imbalances between legs.

Instructions

1. Sit on a leg extension machine with your back and shoulders firmly against the padded backrest.
2. Position one foot under the leg extension pad, placing the pad just above the ankle on your lower shin.
3. Let the non-working leg hang free or rest it off to the side, away from the pad.
4. Grasp the side handles for stability and keep your hips anchored against the seat.
5. Engage your core and maintain an upright sitting position throughout the movement.
6. Extend the working leg forward by straightening your knee against the pad.
7. Continue until the leg is fully extended or nearly fully extended.
8. Pause briefly at the top and squeeze the quadricep.
9. Lower the leg back to the starting position in a slow, controlled manner.
10. Complete all reps on one leg before switching to the other.

Tips

• Ensure the machine’s pivot point aligns with your knee joint to reduce joint stress.
• Adjust the seat depth and pad height before starting — don’t rush the setup.
• Use a controlled tempo, especially on the lowering phase, to maximise time under tension.
• Keep your hips pressed into the seat; avoid rocking or leaning back to generate momentum.
• Don’t lock out the knee aggressively at the top; stop just short of full extension.
• Compare the weight and rep quality between legs to track and correct imbalances over time.
• Use lighter weight than you would for the bilateral version — each leg works in isolation.
• Point your toes slightly to enhance the mind-muscle connection with the quadricep.