Single Leg Extension
Single-leg extensions for symmetry and a better contraction. It works mainly the quads.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Single Leg Extension
- Sit with the knee in line with the machine's pivot and the pad just above the ankle of the working leg; the other leg rests relaxed.
- Extend the knee until the leg is completely straight and squeeze the quad at the top for a second.
- Lower slowly over 2–3 seconds without letting the stack rest.
- Keep the hips on the seat; do all reps on one leg, then switch.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
Muscle data from StrengthLog.
Why do it
- Quads in isolation, rectus femoris included
- Volume without loading the spine
- Useful when the rest of you is fried
How Flawless ranks Single Leg Extension
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Single Leg Extension by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Single Leg Extension work?
It works mainly the quads.
How do you do Single Leg Extension?
Sit with the knee in line with the machine's pivot and the pad just above the ankle of the working leg; the other leg rests relaxed. Extend the knee until the leg is completely straight and squeeze the quad at the top for a second. Lower slowly over 2–3 seconds without letting the stack rest. Keep the hips on the seat; do all reps on one leg, then switch.
How does Flawless rank Single Leg Extension?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.