Single-Leg Extension overview
The Decline Barbell Bench Press is a powerful compound exercise that places emphasis on the lower part of the chest. By incorporating a decline angle, this movement provides a unique challenge, targeting the lower pectoral muscles for a well-rounded chest workout. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Decline Barbell Bench Press in your training routine.
The Single-Leg Extension primarily targets the quadriceps muscles of one leg at a time.
Single-Leg Extension – how to perform
- Step 1: Adjust the leg extension machine to your body size and preferences.
- Step 2: Sit on the machine with your back against the backrest and place one foot under the padded leg extension bar.
- Step 3: Position your knee in line with the machine’s pivot point.
- Step 4: Grasp the handles on the sides of the seat for stability.
- Step 5: Exhale and straighten your leg, lifting the padded bar until your leg is almost fully extended.
- Step 6: Inhale and lower the padded bar back to the starting position with control.
- Step 7: Repeat the movement for the desired number of repetitions on one leg before switching to the other.
Perform each repetition with controlled movements, focusing on the contraction and extension of the quadriceps on the active leg.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Adjust the machine to align with your body size to ensure proper range of motion.
- Keep your back against the backrest throughout the exercise to maintain stability.
- Engage your core for added stability and support.
- Control the movement, avoiding abrupt or jerky motions.
Variations
- Alternating Single-Leg Extension: Lift one leg at a time, alternating between legs throughout the set.
- Slow Eccentric Single-Leg Extension: Emphasize the lowering phase of the movement for increased time under tension.
- Pause Reps: Introduce a brief pause at the top of the movement to maximize muscle engagement.
- Weighted Single-Leg Extension: Add resistance by holding a dumbbell or using ankle weights.