Single Leg Extensions
Trains the quadriceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Single Leg Extensions
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Single Leg Extensions trains
Technique
How to do Single Leg Extensions
- Sit on the leg extension machine with your back against the backrest and place one shin behind the padded roller, with the other foot resting on the floor or off to the side. Adjust the pad so it sits just above your ankle.
- Extend your working leg by straightening your knee until your leg is fully extended.
- Pause briefly at the top, squeezing your quadriceps.
- Slowly lower the pad back to the starting position with control. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Use a lighter weight than your two-leg extension to maintain control through the full range.
- Avoid swinging or kicking the weight up; use a smooth, controlled motion.
- Exhale as you extend your leg and inhale as you lower it.
- Keep your hips on the seat and grip the handles to prevent your body from lifting.
Substitutes
Swap Single Leg Extensions for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Single Leg Extensions for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.