LiftSetsLiftSets / Exercises / Single-Leg Leg Extension
Single-Leg Leg Extension
Works the quadriceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Knee in line with the pivot.
- Squeeze hard at the top for a second.
- Control the lowering.
How to do it
- 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.
- Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log Single-Leg Leg Extension with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store