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Last updated February 2, 2026
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adductorscalveshamstringsquadriceps
Leg Extension - Single Leg (Machine: Plate Loaded)
Use the leg extension machine with one leg at a time. Extend your knee until your leg is straight. This ensures your dominant leg doesn't do all the work.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
front quad
Equipment & setup
What you need and how to position yourself before starting.
Equipment
leverage machine
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat of the leg extension machine so that your knees align with the pivot point of the machine.
- Select the appropriate weight on the machine and sit down with your back against the pad.
- Step 2Position Your Legs
- Place one leg under the padded lever, ensuring that it rests comfortably on your lower leg just above your ankle.
- Keep your other leg off the machine, either resting on the floor or on the footrest.
- Step 3Engage Your Core
- Sit up straight with your back pressed against the pad and engage your core muscles.
- Ensure your feet are flexed and your toes are pointing forward.
- Step 4Extend Your Leg
- Slowly extend your leg upward by straightening your knee, keeping your foot flexed throughout the movement.
- Focus on using your quadriceps to lift the weight, and avoid using momentum.
- Step 5Lower Your Leg
- Gently lower your leg back to the starting position, stopping just before your knee is fully bent.
- Maintain control of the weight as you lower your leg to avoid any sudden movements.
- Step 6Repeat
- Complete the desired number of repetitions on one leg before switching to the other leg.
- Ensure that you maintain proper form and control throughout each repetition.
- Step 7Finish the Exercise
- After completing your sets on both legs, carefully exit the machine.
- Make sure to adjust the machine back to its original settings if necessary.