Cable Seated Single Leg Extension
Easy
Also known as: Seated Single-Leg Cable Knee Extension · Seated One-Leg Cable Extension
Expert Advice
Keep your kneecap pointing upward throughout the lift. Twisting your foot outward does not isolate a different part of your quads.
How-to-do Steps
- Set the pulley low behind a chair with a backrest.
- Sit upright with the cuff secured around your working ankle and your other foot planted.
- Start with your working thigh horizontal, knee bent, and hands holding the seat edges.
- Straighten your working knee, swinging your lower leg forward while keeping your thigh still.
- Bend your knee slowly to return your foot to the starting position.
- Complete the prescribed reps on that leg, then move the cuff and switch sides.
Common Mistakes
- Torso rocks backwardFix: reduce the resistance so your knee moves without help from your trunk.
- Knee snaps straightFix: slow the final portion of the lift instead of kicking.
Coach Cues
Thigh stays stillStraighten without kickingLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Seated Single Leg Extension primarily targets the Quads, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Cable
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Cable alignment and keeping the thigh stationary require basic setup and movement control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Seated Single Leg Extension work?
Cable Seated Single Leg Extension primarily targets the Quads. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Single Leg Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Seated Single Leg Extension suitable for beginners?
Yes, Cable Seated Single Leg Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Cable Seated Single Leg Extension?
Torso rocks backward: reduce the resistance so your knee moves without help from your trunk. Knee snaps straight: slow the final portion of the lift instead of kicking.
