Single Leg Extensions
Complete guide to Single Leg Extensions. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Single Leg Extensions
Add the appropriate amount of weight and sit on the leg extension machine.
Place one leg under the pad and keep the other foot flat on the floor.
Grip the handles on either side and engage your abs.
Take a breath and extend your working leg until it is fully straight, squeezing your quad at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |