Single-Leg Leg Extension

What it is

This isolation movement targets your quadriceps, the large muscle group at the front of your thigh. Performed on a leg extension machine, it helps build strength and definition in your upper legs. You'll focus on extending one leg at a time, creating a powerful push against the resistance.

Technique tips

• Adjust the machine so the pad rests on your lower shin, above your ankle.
• Ensure the machine’s pivot point aligns with your knee joint.
• Maintain a stable torso, keeping your back pressed against the seat.
• Fully extend your leg and briefly pause to maximize muscle contraction.
• Lower the weight slowly and with control, maintaining muscle tension.
• Breathe out as you extend your leg and inhale as you return.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.