Balance · Beginner

Single-Leg Leg Extension

This machine exercise works one quadricep at a time by straightening your leg against resistance. Training each leg separately helps even out strength imbalances — common after a knee replacement or a long stretch of inactivity — and gives your quads the direct work they need to keep you steady on stairs and when rising from a chair.

1. 01

   Sit all the way back in the seat so your back is fully supported by the pad.

2. 02

   Adjust the seat so the pivot point of the machine lines up with the outside of your knee — ask a staff member if you're unsure.

3. 03

   Position the roller pad against your lower shin, just above the ankle — not on the ankle bone itself.

4. 04

   Hold the side handles lightly to keep your upper body still throughout the movement.

5. 05

   Breathe out as you slowly straighten your leg until it is fully extended.

6. 06

   Hold for one full second at the top — you should feel your thigh muscle firm up completely.

7. 07

   Breathe in as you lower the weight back down slowly, taking about two seconds — don't just drop it.

8. 08

   Keep a small amount of tension on the muscle at the bottom; don't let the weight stack clank between reps.

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  Using too much weight — if your hips lift off the seat or your body rocks back, the load is too heavy; drop it until you can stay seated flat.

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  Letting the weight drop fast on the way down — if you hear a clank, you're releasing control; slow the lowering phase to a two-count.

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  Placing the pad on the ankle instead of the shin — this puts stress on the ankle joint; slide the pad up so it rests on the lower shin.

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  Stopping short of full extension — if your leg never fully straightens, you're missing the top portion where the quad works hardest; extend until the leg is straight.

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  Holding your breath — if you feel your face flush or pressure build, you're likely holding; exhale on the lift, inhale on the way down.