Single-Leg Machine Leg Extension
One leg extends at a time on the machine
This isolation exercise targets the quadriceps unilaterally to correct muscle imbalances and improve knee stability. It allows for focused tension on each leg without compensation from the stronger side.
HOW TO DO IT
- Sit on the machine and adjust the seat so your knee aligns with the pivot point.
- Position the lower pad against your shin, ensuring it does not press on the ankle.
- Grip the handles and extend one leg fully until the knee is straight.
- Pause briefly at the top to maximize quadriceps contraction.
- Lower the weight slowly back to the start without letting the stack touch.
COMMON MISTAKES
- Swinging the leg up using momentum instead of muscle force.
- Lifting the hips off the seat during heavy extensions.
- Locking the knee joint aggressively at the top of the rep.
- Allowing the weight stack to crash down between repetitions.
TIPS
- Keep your hips pressed firmly into the seat throughout the movement.
- Point your toes slightly upward to emphasize the vastus medialis.
- Control the negative phase to increase time under tension.
SAFETY
- Avoid hyperextending the knee joint at the top of the movement.
- Do not use excessive weight that forces the lower back off the pad.
DETAILS
- Muscles
- Quadriceps
- Equipment
- MachineLeg Extension Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Leg extension
- Legs
- One
- Body position
- Seated
SIMILAR EXERCISES
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