ex_GIFFDH

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Upper Legs · Leverage Machine

Seated Leg Extension Single Leg

beginnerstrengthOne side at a timeMale & female model

Seated Leg Extension Single Leg is a beginner isolation strength exercise that works the quads (upper legs), with the hip flexors assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Quadriceps · Quadriceps Femoris

Secondary muscles

Hip Flexors · Iliopsoas

How to do Seated Leg Extension Single Leg

Sit on the leg extension machine. Position both feet under the padded lever, with the lever resting just above your ankles.
Grip the handles on the sides of the machine for support. Engage your core and keep your back pressed firmly against the backrest.
Extend your right leg by pushing the padded lever upward, straightening your knee, then slowly lower the lever to the starting position.
Repeat for the desired number of repetitions.

Form tips

Avoid locking your knees at the top of the movement to reduce strain on your joints.
Keep your back pressed firmly against the backrest to maintain proper form.
Exhale as you extend your legs and inhale as you lower them back down.

Seated Leg Extension Single Leg alternatives

Cable Standing Leg Extension

Quads · beginner

Dumbbell Single Leg Squat

Quads · intermediate

Dumbbell Single Leg Step-Up

Quads · intermediate

Barbell Single Leg Split Squat

Quads · intermediate

More quads exercises

Lever Leg Extension

Quads · beginner

Seated Leg Extension_Alternate Legs

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Seated Leg Extension_Both Legs

Quads · beginner

Band Single Leg Split Squat

Quads · beginner

Dumbbell Side Lunge Single Leg

Quads · intermediate

Dumbbell Single Leg Split Squat

Quads · intermediate

Horizontal Leg Press Single Leg

Quads · beginner

Dumbbell Single Leg Squat With Support (Pistol)

Quads · advanced

Seated Leg Extension Single Leg FAQ

What muscles does Seated Leg Extension Single Leg work?

Seated Leg Extension Single Leg mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.

What equipment do you need for Seated Leg Extension Single Leg?

You need a leverage machine.

How many sets and reps of Seated Leg Extension Single Leg should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Seated Leg Extension Single Leg good for beginners?

Yes. Seated Leg Extension Single Leg is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Seated Leg Extension Single Leg burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Seated Leg Extension Single Leg?

Other exercises for the quads include Cable Standing Leg Extension, Dumbbell Single Leg Squat, Dumbbell Single Leg Step-Up and Barbell Single Leg Split Squat.

For developers

Use Seated Leg Extension Single Leg in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GIFFDH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GIFFDH",
  "name": "Seated Leg Extension Single Leg",
  "model": "male",
  "counterpartId": "ex_2XXWHX",
  "target": "Quads",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_GIFFDH/mp4-720.mp4?…",
    "poster": "https://…/ex_GIFFDH/poster.jpg?…"
  }
}