Single-Leg Leg Extension

Legs · Machine

How to do it

Sit in the machine and set it so the roller sits on your lower shin, **not on your instep**, and the pivot lines up with your knee. Extend **one leg only** to full lockout, squeeze the quad for a second at the top and lower under control without the plate resting. Working one leg shows immediately which side pushes less so you can even them up. The classic mistake is jerking to start: the rep begins slowly and the squeeze at the top is what counts.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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