One-Legged Leg Extension
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The One-Legged Leg Extension is a unilateral strength exercise performed on a leg extension machine, extending one leg at a time against the machine's resistance pad to isolate the quadriceps. It primarily works the quads while your core and the seat back stabilize your torso. This exercise benefits athletes, beginners, or anyone seeking to improve knee extension power and correct side-to-side strength imbalances, and requires a leg extension machine.
How to Perform One-Legged Leg Extension
- 1Sit on a leg extension machine with your back flat against the pad and knees aligned with the machine's pivot point. Adjust the shin pad to rest just above your ankles.
- 2Grip the side handles for stability and position only your right foot behind the shin pad; let your left foot rest to the side or on the footrest, not under the pad.
- 3Set the machine to an appropriate weight, then start with your right knee bent at about 90 degrees, shin pad resting against your lower shin.
- 4Inhale to prepare, then exhale as you extend your right leg by straightening your knee, lifting the pad until your leg is fully extended.
- 5Pause briefly at the top, squeezing your right quad.
- 6Inhale as you slowly lower the pad back to the starting position with control.
- 7Perform 8-12 reps on the right leg, then reposition your left foot under the pad and repeat on the left leg.
- 8Key form tips: Keep your back flat against the pad and hips still throughout; avoid using momentum—control both the lift and the lowering phase. Common mistakes: Locking the knee out forcefully at the top or letting the hips lift off the seat.