Single Leg Extension
Machine knee extension to isolate the quads. Working one side at a time lets you control each side separately.
- Primary muscleQuads
- Also worksGlutes
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Quads
- Glutes
- Machine
How to do the Single Leg Extension
4 steps, in the order you do them.
- Place your feet hip-width apart and brace your torso before you start.
- Bend your hips and knees, keeping your knees in line with your feet.
- Push through your whole foot to come back up, keeping your torso steady.
- Finish your reps on one side, then repeat on the other with the same control.
Muscles worked
Common Single Leg Extension mistakes
What goes wrong most often when you do the Single Leg Extension, and how to fix it.
The resting leg also pushes the pad.
Take the non-working leg off the pad and rest it behind you, under the seat.
The torso twists toward the working side.
Hold both handles with equal force and keep your shoulders still, square to the machine.
With one leg, the knee doesn't fully straighten at the top.
Pick a load that lets you fully straighten your knee and hold for a second at the top.
Alternatives to the Single Leg Extension
They work the quads with other equipment, including options for training at home.
Log every set and watch your numbers climb.
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More quads exercises
Trap Bar DeadliftQuads · Other
Leg ExtensionQuads · Machine
Back SquatQuads · Barbell and rack
TRX Pistol SquatQuads · Bodyweight and other
Frequently asked questions
What muscles does the Single Leg Extension work?
The Single Leg Extension works mainly the quads. It also works the glutes.