Exercise library · Legs
Single-Leg Extension.
Unilateral leg extension that isolates each quad and fixes imbalances.
Also known as: Unilateral Leg Extension, One Leg Extension
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Sit in the leg extension machine
- Step 02
Place one shin behind the pad
- Step 03
Extend the leg to straighten the knee
- Step 04
Squeeze the quad at the top
- Step 05
Lower under control
- Step 06
Finish reps then switch legs
What separates good from great
Pro cues.
Pause and squeeze at the top
Control the lowering phase
Match reps on both legs
Common questions
Questions, answered.
- What is the Single-Leg Extension?
- Unilateral leg extension that isolates each quad and fixes imbalances.
- What muscles does the Single-Leg Extension work?
- The Single-Leg Extension primarily works your quadriceps.
- What equipment do I need for the Single-Leg Extension?
- You need a machine to perform the Single-Leg Extension.
- How many sets and reps should I do for the Single-Leg Extension?
- A typical prescription for the Single-Leg Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Single-Leg Extension good for beginners?
- Yes. The Single-Leg Extension is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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