Weighted Seated Single Leg Knee Extension (VERSION 2) exercise animation (Hombre)

Weighted Seated Single Leg Knee Extension (VERSION 2)

Músculo objetivo
—
Equipamiento
Weighted
Parte del cuerpo
Thighs
Tipo
Strength

The weighted seated single-leg knee extension (version 2) is an isolation exercise for the thighs that targets the quadriceps through the full range of knee extension on one leg at a time. Training each leg independently helps correct strength imbalances between sides and allows a focused mind-muscle connection with the quad, making it a useful accessory lift for building knee stability and leg definition.

Cómo hacer el Weighted Seated Single Leg Knee Extension (VERSION 2)

  1. 1Sit upright on a flat bench or chair with your feet flat on the floor, maintaining a tall posture and your back in contact with any available back support.
  2. 2Position a dumbbell vertically between your feet, gripping it securely with both feet, or attach a weight cuff to one ankle — whichever version 2 applies to your setup.
  3. 3Lift the non-working leg off the floor, holding it bent at the knee so only the working leg bears the load.
  4. 4Brace your core and grip the bench edge lightly for stability.
  5. 5Slowly extend the working knee, lifting the weighted foot in a controlled arc until the leg is straight and parallel to the floor — squeeze the quadriceps at the top.
  6. 6Lower the leg back under control through the same arc, stopping just before the foot touches the floor to keep tension on the muscle.
  7. 7Complete all reps on one leg, then switch sides.

Consejos de técnica

  • Control the tempo: 2 seconds up, 1-second pause at the top, 3 seconds down. Slow eccentrics maximize time under tension in the quadriceps.
  • Point your toes slightly upward at the top of the extension to help achieve full knee lockout and peak quad contraction.
  • Avoid rocking the torso to help swing the weight up — if you are using momentum, the load is too heavy.
  • Position yourself near the edge of the bench so your working leg can hang freely and reach full extension without the foot hitting the floor.

Errores comunes

  • Using too heavy a weight and swinging the leg with hip-flexor momentum rather than pure quadriceps control, which reduces quad isolation and stresses the knee joint.
  • Stopping short of full knee extension at the top, which misses the peak contraction range where the quadriceps are most active.
  • Allowing the torso to lean back excessively during the lift, which shifts the effort away from the quad and stresses the lower back.
  • Lowering the leg too quickly through the eccentric phase, losing the benefit of controlled tension through the full range of motion.

Preguntas frecuentes

What muscles does the weighted seated single-leg knee extension work?

It primarily isolates the quadriceps (the four-headed thigh muscle responsible for straightening the knee). Training one leg at a time also engages the core and hip stabilizers of the working side to a greater degree than a bilateral version.

What is the difference between version 1 and version 2 of this exercise?

Version 2 typically refers to a variation in the way the weight is held — for example, gripping a dumbbell between both feet versus using an ankle weight or cuff — while the seated single-leg knee extension pattern itself remains the same.

How much weight should I use?

Start with a lighter dumbbell (5–15 lb) or ankle cuff weight and focus on a slow, controlled tempo through full range. Add weight only when you can complete the set without using momentum.

Is this exercise good for knee rehabilitation?

Seated knee extensions are commonly used in rehab protocols for quadriceps strengthening, but specific range restrictions may apply. Consult a physiotherapist before using it therapeutically.

How many sets and reps should I do?

3 sets of 12–15 reps per leg is a common range for hypertrophy and endurance. For strength, 4–6 sets of 6–8 reps with heavier load (if you can control it) works well.

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