GymPlan AISingle-Leg Leg Extension
Single-Leg Leg Extension is a beginner isolation machine exercise that mainly works your quads.
💪 Quads🏋️ Machine📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the single-leg leg extension
- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Quads
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Track your single-leg leg extension with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialSingle-Leg Leg Extension alternatives
Exercises that train the same main muscle, including options with other equipment.
Leg ExtensionMachine · Beginner
Cable Hip AdductionCable · Beginner
SquatBarbell · Beginner
Goblet SquatDumbbell · Beginner
Bodyweight SquatBodyweight · Beginner
Weighted SquatOther · IntermediateFAQ
What muscles does the single-leg leg extension work?
It mainly works your quads.
How many sets and reps of single-leg leg extension should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the single-leg leg extension good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.