Single-Leg Leg Extension

The single-leg leg extension is an effective exercise for targeting the muscles of the lower leg. To do this exercise, start by seating yourself in the machine and adjusting it so that the pad is against the lower part of your shin. Then, select a weight appropriate for your abilities and maintain good posture as you fully extend one leg. Pause at the top of the motion before returning to the starting position without letting the weight stop. Repeat for the desired number of repetitions to get the most out of this exercise.

1. Take a seat in the machine and ensure that you are positioned correctly. Make sure that the pad is against the lower part of your shin but not touching your ankle. Adjust the seat so that the pivot point aligns with your knee. Choose a weight that suits your capabilities.
2. Keep your posture in check and fully extend one leg, pausing momentarily at the highest point of the movement.
3. Bring your leg back to the starting position without allowing the weight to come to a complete stop. Keep the muscle under tension throughout the exercise.
4. Repeat the process for the desired number of repetitions.

1. Seat yourself properly: Make sure you are seated correctly in the machine and adjust it so that the pad is against the lower part of your shin without touching your ankle. Also, ensure that the seat is adjusted so that the pivot point is in line with your knee.
2. Select appropriate weight: Choose a weight that is suitable for your abilities. Start with a weight that challenges you but still allows you to maintain proper form.
3. Maintain good posture: Throughout the exercise, focus on maintaining good posture. Keep your back straight and shoulders back to avoid any strain on your lower back.
4. Full leg extension: When extending your leg, make sure to fully extend it. This means straightening your leg completely and pausing at the top of the motion to engage the muscles effectively.
5. Keep tension on the muscle: As you return to the starting position, do not let the weight stop or relax your leg completely. Keep tension on the muscle by controlling the movement and not allowing any momentum to take over.
6. Controlled repetitions: Perform the exercise for the desired number of repetitions, focusing on controlled movements rather than rushing through them. This will help you get the most out of the exercise and reduce the risk of injury.

To incorporate the single-leg leg extension into your workouts, follow these steps: 1. Start by seating yourself in the leg extension machine and adjust it so that you are properly positioned. The pad should be against the lower part of your shin but not in contact with your ankle. Also, make sure the seat is adjusted so that the pivot point is in line with your knee. 2. Once you're in position, select a weight that is appropriate for your abilities. It's important to choose a weight that challenges you but still allows you to maintain proper form. 3. With good posture, fully extend one leg by pushing against the pad. Make sure to engage the muscles of your lower leg as you do this. Pause briefly at the top of the motion to maximize the muscle contraction. 4. Slowly return to the starting position without letting the weight stop. It's crucial to maintain tension on the muscles throughout the entire movement. 5. Repeat the exercise for the desired number of repetitions. Aim for a number that challenges you but still allows you to maintain proper form and control. By incorporating the single-leg leg extension into your workouts, you can effectively target and strengthen the muscles of your lower leg. Remember to always prioritize proper form and gradually increase the weight as you become stronger and more comfortable with the exercise.