Leg Extension - Single Leg (Machine)

Same as above but on a selectorized machine. Kick up, squeeze the quad, and lower slowly. Great for isolating the thigh muscles.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

front quad

What you need and how to position yourself before starting.

weight machines / selectorized

Unilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the leg extension machine to fit your height, ensuring that the backrest supports your lower back.
- Sit on the machine with your back against the pad and your knees bent at a 90-degree angle.
Step 2Position Your Legs
- Place one leg under the padded lever, ensuring it rests comfortably on your lower shin.
- Keep the other leg off the machine, either resting on the floor or on the machine's support.
Step 3Adjust the Weight
- Select an appropriate weight on the machine that allows you to perform the exercise with good form.
- Make sure the weight is not too heavy to avoid straining your muscles.
Step 4Engage Your Core
- Sit up straight and engage your core muscles to maintain stability throughout the exercise.
- Keep your feet flat and your toes pointed slightly upward.
Step 5Extend Your Leg
- Slowly extend the leg under the padded lever by straightening your knee.
- Focus on using your quadriceps to lift the weight, avoiding any jerky movements.
Step 6Lower Your Leg
- After reaching full extension, slowly lower your leg back to the starting position.
- Control the movement to ensure you are working the muscles effectively.
Step 7Repeat
- Complete the desired number of repetitions for the extended leg.
- Once finished, switch to the other leg and repeat the process.
Step 8Finish the Exercise
- After completing both legs, carefully exit the machine.
- Make sure to adjust the machine back to its original settings if necessary.