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Quads ยท Knee extension

Single-Leg Extension

An isolation knee extension exercise for the quads, done with a machine.

Machine Isolation Reps and weight One side at a time Also called: one leg extension

Muscles worked

Primary

Quads

Do most of the work.

Secondary

None to speak of

This one is focused.

  • QuadsFront of the thighsPrimary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Sit back, hold the handles, knees in line with the pivot.
  3. Straighten fully and squeeze the quads.
  4. Lower slowly.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Kicking the weight up. Straighten smoothly and squeeze, no swinging.
  • Dropping the weight. Lower slowly between reps.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.