Machine One-Leg Extension
The single-leg extension on a selectorized machine, the weight stack behind the seat, one shin behind the roller and the other foot resting.
How to do it
Setup
Seated in the stack leg extension, knees at the pivot, one shin behind the roller, hands on the side grips.
Steps
- Straighten the working knee until the leg is level.
- Squeeze the thigh at the top for a beat.
- Lower slowly without letting the stack touch down; switch legs after the set.
Common mistakes
Hips lifting off the seat: hold the grips and stay seated. Kicking the roller up: straighten smoothly. Letting the stack clank between reps: keep the weight moving under control.
Breathing
Exhale extending, inhale lowering.
