Single Leg Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
None
Execution
Isolation
Force Type
Push (Unilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Extension is an isolation exercise primarily targeting the quadriceps. Performed using a leg extension machine, it focuses on strengthening the front thigh muscles by extending one leg at a time. This exercise is beneficial for improving knee extension and can help enhance muscle definition and strength in the quads. Because it isolates the quadriceps, there are no secondary target muscles involved. The movement is controlled, with the focus on smooth, steady extensions to maximize the activation of the quads.
How to Perform
Begin by selecting the appropriate weight on the machine and securely inserting the pin to lock it in place.
Adjust the seat so that your knees are aligned with the machine's axis, ensuring proper positioning for maximum effectiveness.
Sit on the machine and position one leg so that your shin is placed behind the padded lever at the base of the machine.
Take a deep breath, then extend your leg by contracting your quadriceps, straightening the knee.
As you fully extend your leg, exhale to complete the movement, focusing on the contraction in the quads.
Slowly lower your leg back to the starting position with controlled movement, resisting the weight as you return.
Repeat the exercise for the recommended number of repetitions, then switch to the other leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Make sure the axis of rotation for the machine aligns directly with your knee joint. This ensures that the movement is smooth and reduces unnecessary stress on the knee. If the knee is out of alignment, either too far forward or backward, it could place undue pressure on the joint, increasing the risk of injury.
Avoid using excessively heavy weights during this exercise. Since the hamstrings do not contract in unison with the quadriceps in this movement, using too much weight can put additional strain on the knee, heightening the risk of injury.
To improve the mind-muscle connection, try pointing your toes during the exercise. This small adjustment can help you focus on engaging the quadriceps more effectively.
How Not to Perform
Avoid Using Excessive Weight: Using too much weight can lead to improper form and increase the risk of injury. Choose a manageable weight that allows you to control the movement without compromising technique.
Do Not Use Momentum: Swinging the leg or jerking the body to lift the weight wastes energy and places unnecessary stress on the knee joint. Focus on controlled, deliberate movements, especially during both the extension and return phases.
Avoid Hyperextending the Knee: Locking the knee out too forcefully at the top of the movement can put excessive pressure on the joint. Extend the leg until it is straight but avoid pushing past that point to maintain joint safety.
Do Not Overextend Your Range of Motion: Going too far in the range of motion can lead to joint strain. Stick to a full extension, but do not force the leg beyond its natural range.
Keep Your Upper Body Still: Do not lean back or use your torso to help with the movement. Keep your posture upright and stable to ensure that the effort stays focused on the quadriceps.
Avoid Allowing the Knees to Shift Out of Alignment: Ensure that your knees remain aligned with the axis of the machine throughout the exercise. If your knees move too far forward or backward, it could place strain on the joint.
Do Not Rush the Repetitions: Perform each rep slowly and with control. Rushing through the movement reduces muscle activation and can increase the likelihood of injury.
Do Not Point Your Feet Too Much: Excessive toe pointing can strain the ankle joint and limit the effectiveness of the exercise. Focus on keeping a natural foot position to target the quads without compromising your form.
Avoid Holding Your Breath: Breathe steadily throughout the exercise. Holding your breath can increase internal pressure, which may lead to discomfort or dizziness. Exhale while extending the leg and inhale as you return it.
Do Not Ignore Discomfort: If you feel sharp or unusual pain in the knee or any other part of your body, stop the exercise immediately. Discomfort might indicate that you're performing the movement incorrectly or using improper weight.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
