Quads · Isolation movement
Single-Leg Extension
A isolation exercise that targets the quads. Performed with leg extension machine.
Looping the start and end of the movement.
Primary muscle
Quads
Secondary muscles
–
Equipment
Machine
Difficulty
Beginner
How to perform the Single-Leg Extension
- Sit in the leg extension machine and set the ankle pad and back support the same as for the two-leg version.
- Place only one shin behind the pad and let the other leg hang relaxed off to the side.
- Aligning one knee with the machine pivot lets you address a strength imbalance between the two legs directly.
- Extend the single knee to lift the pad to full lockout, pausing to squeeze the quad hard at the top.
- Lower the pad under control back down, resisting the pull of the stack the whole way.
- Stop just before the stack touches down to keep constant tension on the working quad between reps.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Swinging the hip off the seat to help the single leg lift the pad.
- •Slamming the stack down rather than resisting the eccentric on one leg.
- •Placing the ankle pad too high so the lever no longer aligns with the knee.
- •Cutting the range short instead of extending to a full lockout squeeze.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Single-Leg Extension fits naturally into hypertrophy and strength splits that prioritize quads volume.
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