How to perform the Single Leg Extension
- 1Sit on the machine with your back against the pad, adjust the seat so your knees line up with the machine’s pivot, and place one ankle behind the lower pad while holding the handles. Keep your other foot flat on the floor or relaxed on the platform.
- 2Tighten your core, then slowly straighten your working leg to lift the weight while breathing out, stopping just before locking your knee. Pause briefly at the top, then lower the weight back down with control as you breathe in, keeping tension on the muscle the whole time.
Coach tips
- Pick a weight that lets you move smoothly without swinging or jerking your leg.
- Keep your lower back against the pad and avoid lifting your hips off the seat as you extend.
- Stop just short of locking your knee at the top to protect your joints and keep the work on your quads.
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One rep, one set. Hypro turns the Single Leg Extension into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Single Leg Extension weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Single Leg Extension fits right into proven hypertrophy and strength templates.
