STRENGTH TRAINING

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Single-Leg Knee Extensions

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
These extensions will help you strengthen and bulk up your quads. Important note: Do not do this exercise if you have any knee pain or injuries.

Muscles Worked
Legs (quads)

Starting Position
Sit on a leg extension machine with only one leg behind the resistance bar and the other neutrally to the side. Be sure to keep your center lifted through this exercise—no slouching (see Photo 1).

Exercise

  1. From the starting position, use only the one leg to lift the resistance bar until your leg is straight. Maintain the flex in your quads throughout the lift (see Photos 2 and 3).
  2. Reverse direction and return your leg slowly to the starting position, resisting the downward pull of the weight as you do so. Be sure not to let your lower leg come further back than perpendicular to the floor, as this puts too much tension on the tendons around your knee (see Photos 4 and 5).
  3. Do a full set with one leg, and then switch and repeat with the other leg.
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.