One Leg Extension

Set one leg against the pad and let the other rest comfortably. Align your knee with the machine’s axis, then secure your hips to the seat without twisting.

Straighten the working knee to lift the pad. Focus on the quad contraction and keep your torso against the seat throughout.

Lower slowly while the same leg controls the resistance. Keeping tension as you lower will help you feel the strength difference between sides more accurately.

Make sure the quad on one side contracts fully on its own. On the weaker side especially, own the squeeze at the top and control the entire lowering phase.

Twisting your body to compensate or using momentum to lift increases stress on your knees and hips. Lower the weight and match your position on both sides first.

Exhale as you lift and inhale as you lower. Keeping your breathing and tempo steady helps reduce momentum.

Start with the weaker side, then match the stronger side to the same speed and range. With the single-leg version, the quality of the contraction matters much more than the rep count.