Single-leg extension: How to Do It, Muscles Worked

Step by step

Sit tall with the pad just above one ankle.
Straighten that leg fully and squeeze your thigh.
Lower slowly, keeping tension on the muscle.

What you should feel

A burn and squeeze in the front of the working thigh; your knee should not hurt.

Common mistake

Twisting the body or lifting the hips to help; stay seated and tall and use less weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Quads

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Questions

What muscles does the single-leg extension work?

Single-leg extension mainly works your quads.

Can I do the single-leg extension at home?

Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the single-leg extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Single-leg extension