Single Leg Extension
Target Muscle
Secondary Muscles
Equipment
Adjust the machine so that the pad rests on top of your lower leg, just above the ankles, and your knees are at a 90-degree angle.
Securely hold onto the handles of the machine and then slowly extend one leg, keeping the other leg stationary.
Extend your leg until it is fully straight, ensuring the movement is controlled and steady.
Slowly return the leg back to the starting position, repeating the exercise for the desired number of reps before switching to the other leg.
Pro Tip
Controlled Movements: Avoid rushing through the exercise. Instead, perform the leg extension in a slow, controlled manner. This allows for maximum muscle contraction and reduces the risk of injury. A common mistake is to use momentum rather than muscle strength to lift the weight, which can lead to strain or injury. Appropriate Weight: Do not use weights that are too heavy for you. This can lead to improper form and increases the risk of injury. Start with a lighter weight and gradually increase it as your strength improves. Full Range of Motion: Ensure you are using a full range of motion during this exercise. Extend your leg fully but avoid locking your