Single Leg Leg Extension

What is Single-Leg Leg Extension? Single-leg leg extension is a strength training exercise that targets the quadriceps muscles in the front of the thigh. This exercise is performed using a leg extension machine where you extend one leg at a time against resistance.

Tutorial

1. Adjust the seat height of the leg extension machine so that the back of your knees align with the machine's pivot point.
2. Sit on the machine with your back against the backrest and grasp the handles for stability.
3. Place one leg under the padded lever, ensuring that your knee is aligned with the machine's pivot point.
4. Extend your leg fully in a controlled manner, straightening your knee.
5. Pause for a second at the top of the movement.
6. Slowly lower your leg back to the starting position without allowing the weight stack to touch down.

Common Mistakes

• Using momentum to lift the weight, which reduces the effectiveness of the exercise.

• Lifting too heavy a weight, leading to improper form and potential strain on the knee joint. - Not fully extending the knee at the top of the movement, limiting the activation of the quadriceps.

• Allowing the lower back to arch during the movement, which can lead to injury.

Tips for Better Results

• Focus on slow and controlled movements to fully engage the quadriceps.

• Use a weight that challenges you but still allows for proper form. - Engage your core muscles to maintain stability throughout the exercise.

• Ensure proper alignment of the knee with the machine's pivot point to avoid unnecessary strain.

Muscles Worked The single-leg leg extension primarily targets the quadriceps muscles, specifically the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Additionally, this exercise also engages the core muscles for stabilization.