Legs · Isolation

Single-Leg Leg Extension

A one-leg machine exercise that isolates the quads and lets you train each side separately.

MAIN MUSCLE
Quads
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so your knee lines up with the machine's pivot and the pad rests just above your ankle.

  2. Sit back against the pad, hold the handles and keep the non-working leg relaxed out of the way.

  3. Extend the working knee until the leg is straight and squeeze the quad for a moment.

  4. Lower under control without letting the weight stack touch down, finish the reps, then switch legs.

COMMON MISTAKES

  • Swinging the weight up and lifting the hips off the seat; hold the handles, stay seated and use a load you can control.
  • Stopping short of full extension; reduce the weight until you can straighten the knee each rep.

TIPS

  • Start with your weaker leg and match the same reps on the stronger side.

QUESTIONS

Which muscles does Single-Leg Leg Extension work?

The main muscle is Quads.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Leg Leg Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Leg Extension?

These train the same muscles: Leg Extension, Sissy Squat.