Single-Leg Extension

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Isolation
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR (great for training to failure)

Tempo: Lift for 1 s, squeeze at the top for 1 s, lower for 2–3 s under control

Common mistakes

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Quads

Alternatives

• Leg Extension
• Leg Press
• Hack Squat (machine)