Quadriceps
Single-Leg Leg Extension
A machine isolation exercise that works the quadriceps one leg at a time to correct strength imbalances.
Primary musclesQuadriceps
Energy burned
≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min
Estimate range 19–32 kcal (±25 %)
Muscle mass worked16 %
Effort during a set7.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Adjust the leg extension machine so your knees line up with the pivot and the pad rests on your lower shin.
- 2Sit back against the pad and grip the handles.
- 3Set the pad so that only one leg is working.
How to perform
- 1Extend one knee until the leg is nearly straight, squeezing the quadriceps.
- 2Hold the contraction briefly without locking out harshly.
- 3Lower slowly until the knee is bent at around 90 degrees.
- 4Complete the repetitions, then switch legs.
