Single-Leg Leg Extension

How to do the Single-Leg Leg Extension

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.

Muscles worked

Role	Muscles
Primary	quads
Equipment	machine
Difficulty	beginner
Type	isolation

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Squat Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Single-Leg Leg Extension

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Single-Leg Leg Extension with

Opposing hamstrings work — alternate sets without extra rest.

Lying Leg Curls hamstrings Seated Leg Curl hamstrings Standing Leg Curl hamstrings Smith Machine Stiff-Legged Deadlift hamstrings

Common questions

What muscles does the Single-Leg Leg Extension work?

The Single-Leg Leg Extension primarily works the quads. Leg Extensions, Barbell Full Squat, and Barbell Hack Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Single-Leg Leg Extension?

A Machine. Without a machine, Bodyweight Squat, Bodyweight Walking Lunge, and Freehand Jump Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Single-Leg Leg Extension suitable for beginners?

Yes, the Single-Leg Leg Extension is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Single-Leg Leg Extension go in a workout?

Late — the Single-Leg Leg Extension is isolation work, so it follows your compounds. Supersetting it with Lying Leg Curls and Seated Leg Curl cuts session time without extra rest.

Similar exercises

Leg Extensions Machine Barbell Full Squat Barbell Barbell Hack Squat Barbell Barbell Lunge Barbell Barbell Side Split Squat Barbell Barbell Squat Barbell