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Quads

Leg Extension Single Leg

The Leg Extension Single Leg is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 34%, quads (rectus femoris) 30% and quads (vastus medialis) 30%.

Also known as: unilateral leg extension

Level: BeginnerEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time
Leg Extension Single Leg demonstration

How to do it

  1. Adjust the back pad so the knee lines up with the machine's pivot point.
  2. Sit with the back against the pad and hook one shin under the pad just above the ankle, the other leg resting beside it.
  3. Straighten the working knee until the leg is fully extended.
  4. Hold the top briefly, then lower slowly to about 90 degrees.
  5. Finish all reps on one leg, then switch.

Tips

  • Use about half the weight you would use with both legs.
  • Keep the hips level and pinned to the seat.

Common mistakes

  • Twisting the hips to help the working leg.
  • Kicking the weight up fast.
  • Cutting the top short so the knee never fully straightens.

Muscles worked by the Leg Extension Single Leg

  • Quads (vastus lateralis) Primary34%
  • Quads (rectus femoris) Primary30%
  • Quads (vastus medialis) Primary30%
  • Upper abs Stabilizer2%
  • Forearm flexors Stabilizer2%
  • Hip flexors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Knee extension with the thigh fixed isolates all four quadriceps heads; nothing else moves.

Leg Extension Single Leg alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Leg Extension Single Leg work?

Mainly the quads (vastus lateralis), quads (rectus femoris) and quads (vastus medialis).

Is the Leg Extension Single Leg good for beginners?

Yes. The Leg Extension Single Leg is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Leg Extension Single Leg?

For example the Leg Extension, Single Leg Extension and Sissy Squat Machine. They train mostly the same muscles.

How do you make the Leg Extension Single Leg harder?

Add weight or reps, or move on to the Standing Leg Extension and Reverse Nordic.

Sources

  • Escamilla et al. 1998, MSSE 30(4):556-569 (open vs closed chain)

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