A leg extension performed one leg at a time on the machine, isolating each quadriceps independently and making strength imbalances between legs visible.
How to do the Machine Single Leg Extension#
- Adjust the seat so your knee lines up with the machine's pivot and the pad rests on your lower shin.
- Work one leg at a time: extend the knee until the leg is straight, keeping your back against the pad.
- Pause briefly at the top, then lower the weight under control without letting the stack slam.
- Complete the set on one leg, then switch to the other.
Muscles worked#
- Primary: Quads (Quadriceps Femoris)
Common mistakes#
- Using momentum to kick the weight up instead of extending under control.
- Lifting the hips off the seat to move more weight.
- Loading the working leg heavier than the machine's bilateral setting warrants.
