Single-Leg Extension

Single-leg extension: each leg works separately.

• Isolation
• Machine
• Beginner

How to do it

• One leg at a time; the other rests still on the footrest
• Machine pivot lined up with the knee and the back supported
• Extend almost to lockout, squeeze for 1 s, and lower under control

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

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

Common mistakes

• Throwing the weight up with momentum
• Helping with the other leg as you lift

Muscles worked

Primary

• Quads

Alternatives

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