All exercises
Leg Extension – single leg
Leg Extension – single leg allows precise work on each side and makes imbalances obvious. Keep the motion smooth and avoid locking out aggressively to protect the knee joint.
Instructions
Sit in the leg extension machine and adjust the seat so the working knee aligns with the machine’s pivot point. Place the pad just above the ankle of the working leg, keeping the other leg relaxed. Grip the handles for stability. Extend the knee to lift the weight until the leg is almost straight without locking. Lower the weight slowly and under control back to the starting position.
Avoid Common Mistakes
• locking the knee at full extension
• shifting the hips or twisting the torso
• using momentum to lift the weight
• lowering the weight too fast
Variations
• with lighter or heavier resistance
• with pause at full extension
• slow controlled lowering
• alternating legs between repetitions
• higher repetitions at low load
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
machine