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Instructions
- Stand upright and position yourself in the machine with one leg placed in front of the roller pad just above the ankle.
- Grip the support handles or frame to stabilize your body.
- Keep your torso upright and your standing leg slightly bent for balance.
- Extend your working leg forward by contracting the quadriceps until your knee is nearly straight.
- Pause briefly at the top of the movement.
- Slowly return the leg to the starting position in a controlled motion.
- Repeat the movement for the desired repetitions, then switch legs.
Technical Tips
- Keep your core engaged to maintain stability throughout the movement.
- Avoid leaning backward or using momentum to lift the weight.
- Ensure a slow and controlled movement both upward and downward.
Breathing Tips
- Exhale as you extend your leg forward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if experiencing patellar tendinopathy or knee joint instability.
- Consult a professional in case of recent knee surgery or chronic joint pain.
The Unilateral Standing Leg Extension on Machine is a targeted isolation exercise designed to strengthen the quadriceps one leg at a time. Unlike the traditional seated version, this variation is performed standing, promoting greater balance and joint stability while maintaining focus on knee extension. It’s particularly useful for correcting strength imbalances between the legs and enhancing motor control. The machine provides controlled resistance, making it suitable for beginners as well as advanced athletes looking for refined muscular activation. Its upright posture encourages better core engagement and functional alignment compared to seated movements. This exercise is widely used in fitness programs, rehabilitation contexts, and bodybuilding routines focused on lower body symmetry and hypertrophy. With consistent use, it can help improve performance in compound leg movements like squats, lunges, and running mechanics.
What muscles does the standing leg extension machine work?
The standing leg extension machine primarily targets the quadriceps by isolating knee extension in a controlled, upright position.
Is the standing leg extension better than the seated version?
The standing version engages stabilizing muscles and improves balance, while the seated version may allow for greater load and strict isolation. Both are effective depending on your goal.
Can beginners use the standing leg extension machine?
Yes, it's suitable for beginners thanks to its guided resistance and straightforward movement, though attention to balance is important.
How often should I do unilateral leg extensions?
Include them 1–2 times per week to address imbalances and enhance quadriceps development, depending on your overall training plan.