How to do the Single-Leg Extension
Step by step
- Set up on the leg extension machine but place only one shin under the roller.
- Line your knee up with the machine's pivot and hold the seat handles.
- Extend that one leg to raise the pad until the leg is nearly straight.
- Squeeze the quad, then lower slowly and complete your reps before switching legs.
The thing people get wrong
Working one leg at a time evens out side-to-side strength - resist the urge to swing; keep the lower slow and controlled.
Coaching cue
Match the reps and the lowering speed of your weaker leg on both sides.
Make it easier or harder
- Easier: Use lighter weight and stop short of fully straight.
- Harder: Add a two-second hold at the top.
Muscles worked
- Primary: Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.