The Single Leg Extension is a beginner machine leg extension that primarily trains the quads. It is useful for isolating the quads through knee extension.
Primary muscles
quads
Secondary muscles
None
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
quads
Secondary muscles
None
THE MOVEMENT
How to perform
Adjust the seat and shin pad so the working knee lines up comfortably with the machine pivot.
Keep the hips and torso fixed against the pad while the other leg stays out of the way.
Extend the working knee until the leg is straight or near straight without kicking the weight.
Lower under control, complete the set, then switch sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Keep the hips and torso against the pad while the lower leg moves.
Control both the extension and return instead of letting the stack drop.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Letting the hips lift off the seat.
Using a setup that places the pad or machine pivot in an uncomfortable position.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Leg Extension Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Leg Extension estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
32.2 kg
42.6 kg
53 kg
74.8 kg
60 kg
35.7 kg
47.2 kg
58.8 kg
82.9 kg
70 kg
38.8 kg
51.4 kg
64 kg
90.2 kg
80 kg
41.6 kg
55.1 kg
68.6 kg
96.8 kg
90 kg
44.2 kg
58.5 kg
72.9 kg
102.7 kg
100 kg
46.5 kg
61.6 kg
76.7 kg
108.1 kg
110 kg
48.6 kg
64.4 kg
80.2 kg
113 kg
120 kg
50.5 kg
66.9 kg
83.3 kg
117.4 kg
Single Leg Extension Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Leg Extension estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
17.2 kg
22.8 kg
28.3 kg
39.9 kg
50 kg
22.9 kg
30.3 kg
37.8 kg
53.3 kg
60 kg
26.5 kg
35.1 kg
43.7 kg
61.6 kg
70 kg
28.7 kg
38 kg
47.3 kg
66.7 kg
80 kg
30.1 kg
39.9 kg
49.6 kg
70 kg
90 kg
31 kg
41 kg
51.1 kg
72 kg
100 kg
31.5 kg
41.7 kg
51.9 kg
73.2 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variation: Leg Extension.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Leg Extension in IronYou.
Keep your last session, progress and next target with you when you train.