Single-leg leg extension

Home › Exercises › Quads › Single-leg leg extension

How to do it

Unilateral leg extension. Detects dominant vs non-dominant side differences. Corrects asymmetries.

Muscles worked

Mainly cuadriceps. Train it inside a balanced routine to progress safely.

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.

Alternative exercises

• Leg extension
• Back squat
• Front squat
• Goblet squat
• Leg press

Add it to your routine

FitnessAI can generate a personalized routine that includes Single-leg leg extension based on your level, goal and available days.

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.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.