Single-Leg Leg Extension
oec:single-leg-leg-extension
An open-chain machine isolation exercise that targets the quadriceps of one leg at a time to build knee-extensor strength and correct side-to-side imbalances.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Single Leg Extension, Unilateral Leg Extension, One-Leg Leg Extension, Single-Leg Machine Leg Extension
How to do it
Setup
- Adjust the backrest so that the machine's pivot axis aligns directly with the center of your knee joint.
- Set the lower roller pad so it rests comfortably against the front of your working lower shin, just above the ankle.
- Sit back firmly against the back pad, place one leg behind the roller, and grip the side handles to anchor your pelvis to the seat.
Movement
- Smoothly extend your knee by contracting your quadriceps until your working leg is nearly straight.
- Pause briefly at peak contraction without hyperextending the knee or allowing your hips to lift.
- Lower the weight under control back to the starting stretch position, maintaining constant tension.
- Complete the desired repetitions with one leg before repeating with the opposite leg.
Breathing
Exhale as you extend the leg and inhale as you lower the weight back down.
Cues
- Pull yourself down into the seat.
- Drive your shin through the pad.
- Control the descent; don't let the weights slam.
Common faults
- Swinging the torso or using momentum to kick the weight up.
- Keep your back firmly against the pad and move the weight using only a controlled knee extension.
- Allowing the pelvis or hips to lift off the seat during extension.
- Firmly pull upward on the side handles to keep your glutes anchored flat against the seat cushion.
Safety
- Avoid aggressive knee hyperextension or snapping the joint locked at the top of the movement.
Muscles
Joints
- Knee: Extension
- Hip: Isometric stabilization
Details
- Movement
- Knee extension isolation
- Modality
- Hypertrophy, Strength, Rehabilitation
- Mechanics
- isolation
- Force
- push
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Selectorized machine or Plate-loaded machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Leg Extension
- substitute for Leg Extension
Sources
- wger: Single Leg Extension, by wger.de (CC-BY-SA-3.0)
This record: CC-BY-SA-4.0.