Step by step
- Set up the machine with your knee aligned with the pivot.
- Place the roller over the ankle of one leg.
- Straighten your leg until it's almost straight.
- Lower slowly and repeat; then switch legs.
Tip: Always start with your weaker leg.
Common mistakes
Twisting your hips
Keep your hips down and square.
Kicking
Lift with control.
Uneven loads
Use the same weight and reps on both legs.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why one leg at a time?
So your stronger leg can't cover for the weaker one.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add single-leg extension to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.