ProgreviaSingle-leg leg extension
Home › Exercises › Quads › Single-leg leg extension
How to do it
Knee extension working one leg at a time to fix imbalances. Extend to near lockout squeezing the quad for a beat and lower under control; no momentum and keep the glute down.
Muscles worked
Mainly cuadriceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Single-leg leg extension compares with other quads exercises
The catalogue has 16 exercises with quads as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Single-leg leg extension is number 2.
That makes it a good candidate for adding quads sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Leg extension | machine | Low (0.5 out of 2.2) | Basic |
| Single-leg leg extension | machine | Low (0.6 out of 2.2) | Basic |
| Goblet squat | dumbbells | Moderate (0.8 out of 2.2) | Basic |
| Dumbbell step-up | dumbbells | Moderate (0.9 out of 2.2) | Basic |
| Static lunge | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Banded squat | resistance band | Moderate (1 out of 2.2) | Basic |
| Leg press | machine | High (1.2 out of 2.2) | Basic |
| Dumbbell lunges | dumbbells | High (1.2 out of 2.2) | Basic |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
- Overhead cable triceps extension
- Triceps pushdown
- Seated overhead dumbbell triceps extension
- Overhead dumbbell extension
- Face pull
Add it to your routine
Progrevia can generate a personalized routine that includes Single-leg leg extension based on your level, goal and available days.
Build your Quads workout
Generate a full routine with the emphasis on Quads and Single-leg leg extension among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Single-leg leg extension work?
Single-leg leg extension mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Single-leg leg extension should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).
Is Single-leg leg extension good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.
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