Single-Leg Leg Extension

A unilateral leg extension performed on a machine, isolating the quadriceps of one leg at a time. Provides guided movement and allows for progressive loading without balance concerns.

Instructions

1. Sit in the leg extension machine with your back firmly against the pad.
2. Adjust the machine so that the axis of rotation aligns with your knee joint.
3. Position the leg pad against the lower part of your shin, above your ankle.
4. Place one foot under the pad, keeping the other foot off the platform.
5. Select an appropriate weight for your strength level.
6. Extend the working leg fully, straightening your knee completely at the top.
7. Pause briefly at the top, squeezing your quadriceps maximally.
8. Lower back down to the starting position in a controlled manner without letting the weight stack rest.
9. Complete all repetitions on one leg before switching to the other side.

Tips

• Maintain good posture throughout; keep your back against the pad.
• Control both the extension and lowering phases for optimal muscle engagement.
• Avoid locking out your knee completely; maintain slight tension at the top.
• Use a weight that allows for 8-15 repetitions with proper form.
• The machine provides guidance, allowing pure focus on quadriceps contraction.
• This is an excellent exercise for isolation and building quadriceps endurance.