Legs
Single Leg Extension
Isolate each quad to eliminate strength imbalances and build symmetrical leg definition with precision control.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat back so your knees align perfectly with the machine's pivot point and your back is firmly supported.
Position the lower leg pad just above your ankles and select a lighter weight than you would use for bilateral sets.
Grip the side handles firmly to stabilize your hips and prevent your glutes from lifting off the seat during the movement.
Extend your right leg fully until it is straight, focusing on a hard contraction of the quadriceps at the top.
Pause for one second at peak extension before slowly lowering the weight back to the starting position under full control.
Complete all repetitions for the right leg then switch to the left leg to ensure equal work distribution.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weight instead of using muscle contraction.
- Allowing the hips to rise off the seat during the extension phase.
- Setting the ankle pad too high on the shins or too low on the bridge of the foot.
- Locking the knee joint aggressively rather than focusing on muscle tension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.