Single-Leg Extension

Strength

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Body Part: Legs

Description

The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh. It is performed using a leg extension machine, which allows for controlled movement and precise targeting of the quadriceps. This exercise is beneficial for building strength and muscle definition in the legs.

How to Perform

Adjust the seat and backrest of the leg extension machine so that your knees are aligned with the pivot point of the machine.
Sit on the machine with your back firmly against the backrest and your feet under the padded lever.
Select an appropriate weight on the machine's weight stack.
Grasp the handles or sides of the seat to stabilize your upper body.
Extend one leg by pushing against the padded lever until your leg is fully extended, keeping your foot flexed.
Pause briefly at the top of the movement, ensuring full contraction of the quadriceps.
Slowly lower your leg back to the starting position without letting the weights touch.
Repeat for the desired number of repetitions before switching to the other leg.

What Muscles Work

Primary Muscle:

Tips

Ensure that your knee joint is aligned with the pivot point of the machine to prevent strain.
Keep your movements controlled and avoid using momentum to lift the weight.
Focus on squeezing your quadriceps at the top of each repetition for maximum contraction.
Maintain a neutral spine by keeping your back pressed against the backrest throughout the exercise.
Start with a lighter weight to perfect your form before progressing to heavier loads.
Avoid locking out your knee completely at full extension to protect your joint integrity.
Breathe out as you extend your leg and inhale as you return to starting position.

Common Mistakes

Using too much weight, causing momentum to take over and reducing muscle engagement.
Locking the knee at the top of the extension, which can strain the joint.
Allowing the foot to rotate inward or outward, leading to uneven muscle activation.
Failing to maintain a controlled pace, resulting in jerky movements.
Not fully extending the leg, limiting the range of motion and effectiveness.
Letting the hips lift off the seat, compromising stability and form.
Neglecting to adjust the machine to fit personal leg length, causing improper alignment.
Rushing through the eccentric phase, missing out on muscle strengthening benefits.