Plate One Leg Extension
Learn how to perform Plate One Leg Extension, a Legs exercise, with setup, breathing and common mistakes.
Plate One Leg Extension · Preview
Setup
Hook one leg under the pad and let the other leg rest comfortably. Line your knee joint up with the machine's pivot point, then hold the handles to keep your pelvis steady.
Start phase
Straighten one knee to lift the pad. Raise it slowly without momentum, then briefly squeeze the front of your thigh at the top.
End phase
Stay braced through that same leg as you lower slowly. Control the descent so the weight plates don't pull you down.
Target muscles
Make sure the front of one thigh is working independently. This is a great movement for comparing sides, so pay close attention to your alignment.
Common mistakes
If your pelvis rotates to one side or you lean your torso back, you put more stress on your knee. Even if you have to lower the weight, establish the same position on both sides first.
Breathing
Exhale as you lift and inhale as you lower. Keep the same breathing pattern on every rep.
Coach tip
Starting with your weaker side and matching its reps is a great way to keep both sides balanced. Be stricter about knee alignment on every rep than about chasing more reps.
