Seated leg extension single leg
Primary Equipment
Extension Chair
Extension Chair
Key Benefits
- Strengthens and hypertrophies the quadriceps muscles in isolation.
- Corrects strength imbalances between legs, promoting symmetry.
- Improves muscle definition and neuromuscular control of the thigh.
- Is safe and controlled, ideal for rehabilitation or specific muscle focus.
Instructions
- Sit on a bench and position your torso against the backrest
- Place your hands on the support next to your hips
- Perform the movement of extending your knee with only one leg
- When your knee is fully extended, return in a controlled manner
Tips
- Keep your torso upright and avoid leaning forward
- Avoid kicking; control the equipment by raising and lowering your leg
- Maintain a smooth breathing pattern
Common Mistakes to Avoid
- Using excessive weight, compromising form and overloading the knee.
- Not fully extending the leg or extending with a 'kick,' losing tension.
- Not controlling the eccentric phase (lowering), reducing exercise effectiveness.
Target Muscle
Primary
