Single-Leg Leg Extension
Learn how to do single-leg leg extension with a clear setup, controlled movement, and a technique you can repeat.
How to do single-leg leg extension
- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do single-leg leg extension?
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities. Maintaining good posture, fully extend one leg, pausing at the top of the motion. Return to the starting position without letting the weight stop, keeping tension on the muscle.
What muscles does single-leg leg extension work?
Single-Leg Leg Extension primarily trains the quadriceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for single-leg leg extension?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of single-leg leg extension?
Related options include Hack Squat, Leg Extensions, Narrow Stance Hack Squats. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related all legs exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing single-leg leg extension and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise