A machine-based leg extension performed with one leg at a time.
- +Trains each quad independently
- +Helps address leg strength differences
- –Can stress knees at heavy loads
- –Limited carryover to whole-leg strength
This exercise targets:
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so your knee lines up with the machine’s pivot point
- Set the ankle pad just above your ankle on the working leg
- Sit tall, back against pad, grip handles, hips and butt stay down
- Keep toes neutral; lift the other foot off the pad and hold it still
- Extend the working leg until nearly straight; don’t lock the knee. Exhale
- Squeeze the quad at the top, then lower slowly under control. Inhale
- Avoid swinging, shrugging, or letting hips lift; use a weight you can control
