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QUADS
Single Leg Leg Extension
BeginnerBodyweight
A one-leg-at-a-time version of the leg extension that isolates each quad on its own. Working one side individually helps you chase strong activation and iron out imbalances between legs, but keep the load light since it stresses the knee.
How to do it
- 1
Sit tall in the machine with the pad resting just above your ankle.
- 2
Start with your knee bent near 90 degrees and your back flat against the seat pad.
- 3
Hold the handles for stability.
- 4
Straighten one leg in a smooth arc until it's nearly locked out.
- 5
Lower it back down with control, then repeat on the other leg.
- 6
Keep the resistance modest and the tempo slow before adding weight.
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