Single-Leg Leg Extension

Single-Leg Leg Extension is a resistance exercise - strength exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Abdominals, Hip stabilizers
Exercise type: Resistance exercise - strength

Exercise technique

Axis adjustment
Align the working knee with the machine's pivot.
Roller
Position the lower leg so the pad contacts just above the ankle.
Free leg
Keep your other foot clear of the machine's movement path.
Grip
Hold the side handles and stabilize your pelvis.
Extend
Straighten the working knee to raise the pad.
Pause
Pause briefly at the top without lifting your hips.
Lower
Bend your knee again without letting the weight stack rest.

Key technique points

Do not use the same load as for both legs.
Do not push the roller with your free foot.
Avoid turning your pelvis toward the working side.
Extend the knee without swinging.
Do not place the roller over the ankle joint.
Settle the stack before switching sides.

Common mistakes

Hidden assistance from the second foot

This changes the single-leg exercise.

Torso rotation

This shifts the knee axis relative to the machine.

Heavy swinging

This reduces control at the top.

Lifting the hips

This assists the load through torso movement.

Pad resting on the ankle

This moves contact away from the intended lower-leg lever for knee extension.

Resting the plates

This interrupts tension on each return.

Frequently asked questions