Weight Lifting Exercises: One-Leg Extensions

Video Transcript

"What I'm going to be performing here is called a one leg extension; you can keep both legs inside the machine or you can pull the leg that you're not using for the leg extension outside around the bench. Again you can grip your hands under the bench or you can leave it on the quad; bring it up to one leg flex it on top, control the coming down. Difference between this and doing it with two legs is it gives more emphasis on the quad muscle then using one leg to do the exercise. You want to do about three to four sets, eight to ten reps on each leg. So you would do eight to ten reps on one leg switch it out and start eight to ten reps on the other leg. Again even though you're doing it with one leg you want to control the weight; if you have to you can put less weight on the machine so you have better control on it. And that's how you do the one legged extension."