Exercises · Quads

Single-Leg Leg Extension

Single-Leg Leg Extension is a beginner-friendly isolation exercise for the quads, done with machine. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesQuads
• Secondary musclesnone listed
• EquipmentMachine
• LevelBeginner · isolation

How to do it

1. 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.
2. Maintaining good posture, fully extend one leg, pausing at the top of the motion.
3. Return to the starting position without letting the weight stop, keeping tension on the muscle.
4. Repeat for the desired number of repetitions.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.