Lever Single Leg Extension (plate loaded)
This exercise strengthens your quadriceps. Strong quads improve knee control and help with squats, stairs, and running.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the seat and backrest so your knee joint is aligned with the machine's pivot point and the roller pad rests just above your ankle.
- 02
Sit upright, brace your core, and keep your hips and lower back against the seat.
- 03
Extend your working leg by straightening your knee under control until it is almost fully straight, and squeeze your quadriceps at the top.
- 04
Lower the weight slowly back to the starting position by bending your knee under control without letting the weight plates slam together.
- 05
Repeat for the desired number of reps, then switch legs while maintaining the same alignment and tempo.
Beginner's guide
§ 03 · GuideThis exercise strengthens your quadriceps. Strong quads improve knee control and help with squats, stairs, and running.
You should feel it in your quadriceps, especially at the top. You should not feel it in your knee or lower back.
A common mistake is using too much weight, causing your hips to lift or your range of motion to shorten. Pick a load you can control through the full movement.
How to get started at the gym
§ 04 · SisuLiftLever Single Leg Extension (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knee and toes aligned, and do not let your knee cave inward or rotate outward. Choose a load that allows a full range of motion without your hips lifting off the seat.
The lever single leg extension isolates the quadriceps and helps correct strength imbalances between legs with stable support.
More exercises: Quadriceps
§ 06 · Same muscles
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