legs
Single Leg Extension
A leg extension done one leg at a time, so a stronger leg cannot do the work of a weaker one.
beginnerleg extension machine
BEFORE YOU START3
- Set the back pad so your knees line up with the machine's pivot point.
- Set the ankle pad on the front of your ankles, just above the feet.
- Choose the weight with the pin.
HOW TO DO IT
Get into position
- Sit with your back against the pad and hold the side handles.
- Hook one ankle under the pad and rest the other foot on the floor or beside the pad.
Check: One ankle is under the pad with the knee bent at a right angle, and your back is against the pad.
Straighten the leg
- Straighten the leg until it is level with the floor.
- Squeeze for a second at the top.
Check: The leg is straight out in front and your hips have not lifted.
Lower slowly
- Bend the knee and lower the pad slowly back to the start.
Check: The knee is bent again and the weight has not touched down.
That is one rep. Do all the reps on one leg, then switch.
Breathe out as you move the weight in about 1 second; breathe in as you return over 2 to 3 seconds.
MUSCLES WORKED
quads
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Kicking the weight up fast. Fix: Straighten over about 1 second and lower over 2 to 3.
- Twisting the hips to help. Fix: Keep both hips flat on the seat.
SAFETY1
- Stop if you feel sharp pain in the knee.
EQUIPMENT SETTINGS
- leg extension machine · back pad: knees level with the pivot · ankle pad: on the front of the ankle
RELATED EXERCISES
variants: leg extension
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