How to do a Single Leg Leg Extension

Authored by Fitbod

About Single Leg Leg Extension

Sets Logged
578,588
Popularity Rank
230th
Difficulty
Beginner
Quads Strength
89 mSCORE 38th
Equipment Required
  • Photo of Leg Extension Machine
    Leg Extension Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Single Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.

  1. Sit upright in a single leg extension machine while placing the lower pad just above your ankles in front of your lower legs.
  2. Your knees should be flexed to 90 degrees and the back pad should be contact with your lower back and shoulders.
  3. Grab ahold of the handles for additional support.
  4. Extend your left leg in an upward arc until your lower leg is aligned with your thighs.
  5. Return to the starting position and repeat with the opposite side.

Common Mistakes

  • Too Much Weight

    This exercise inherently places a lot of tension on your knee. Adding too much further increases your risk of injury. You can do this exercise safely by focusing on controlling the movement, and limiting your range of motion prior to fully extending your leg.

  • High Resistance

    Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps