Single Leg Extension: How-to, Tips & More
The Single Leg Extension is a beginner isolation exercise for your quads. You do it with leg extension machine, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Quads
Primary
How to do the Single Leg Extension
- Adjust the seat so your knees line up with the machine pivot.
- Put one lower shin behind the pad.
- Straighten that leg fully.
- Lower slowly, then switch legs after the set.
Single Leg Extension tips
- Good for evening out a weaker leg.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg extension machine
Type
Isolation
Single Leg Extension alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Single Leg Extension work?
The Single Leg Extension mainly works your quads.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Extension good for beginners?
Yes. The Single Leg Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Extension?
You need leg extension machine.
Add Single Leg Extension to your program
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