Cable Seated Single Leg Extension
Cable Seated Single Leg Extension Exercise Description
The Cable Seated Single Leg Extension is a unilateral knee‑extension exercise using a low pulley and ankle cuff. It primarily trains the quadriceps—vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris—through an open‑chain movement that straightens the knee against resistance. The seated setup supports a neutral spine while allowing you to focus on one limb’s control and alignment. Keeping the hip quiet (no swinging or leaning) directs the effort to the quadriceps rather than the trunk. Use a smooth range: extend the knee to full or near‑full straightness without hyperextending, then control the return to a flexed start position. Proper setup—bench distance, low pulley height, and a secure ankle cuff—keeps the cable line consistent so the lower leg moves cleanly through the arc.
- Muscle Groups: Quads
- Target Muscles: Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Front, Inner, Side
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Quad, Inner Quad, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Medial
- Gender: Female
How To Do The Cable Seated Single Leg Extension Exercise
‘- Set the pulley at the lowest setting and attach an ankle cuff to the working leg just above the ankle.
– Place a flat bench facing away from (or slightly offset to) the pulley so the cable runs freely without rubbing.
– Sit tall with a neutral spine; hold the bench for stability. Non‑working foot flat on the floor.
– Start with the working knee flexed about 90°, thigh parallel to the floor if possible, and the cable just taut.
– Keep pelvis level and torso still; align the knee with the second toe and keep the foot in neutral (no rotation).
– Brace lightly; exhale as you extend the knee, straightening the leg until just short of lockout.
– Do not let the thigh lift off the bench or the hips rock; maintain steady shoulder and ribcage position.
– Pause briefly with the quadriceps contracted, then inhale and flex the knee under control back to the start.
– Maintain smooth, controlled motion throughout; avoid jerking or letting the weight pull you down.
– Switch legs and repeat the same setup and alignment cues.
Cable Seated Single Leg Extension Tips
‘- Set the pulley at the lowest setting and attach the ankle cuff just above the ankle so the cable line stays consistent.
– Position the bench so the cable runs freely without rubbing as your lower leg moves through the arc.
– Sit tall with a neutral spine and hold the bench for stability to keep the torso still.
– Start with the working knee flexed about 90° and the cable just taut before you begin extending.
– Keep the pelvis level and avoid hip rocking so the effort stays on the quadriceps, not the trunk.
– Align the working knee with the second toe and keep the foot neutral, avoiding any rotation.
– Exhale as you extend the knee to just short of lockout, keeping the thigh in contact with the bench.
– Pause briefly in the extended position with the quadriceps contracted before returning.
– Inhale and flex the knee under control back to the start, avoiding jerking or letting the weight pull you down.
– Repeat the same setup and alignment cues when you switch legs for consistent technique.
Cable Seated Single Leg Extension Beginner Introduction
The Cable Seated Single Leg Extension is a cable-based, single-leg knee exercise performed with a low pulley and ankle strap while seated on a bench. In this setup, the lifter straightens one leg against the cable’s pull while the other leg rests on the floor, creating a non–weight-bearing action that highlights the front of the thigh. Because the back stays supported in an upright position, attention shifts to how the working leg moves and how steadily the rest of the body can stay organized around it.
This movement centers on the quads, using a smooth forward-and-back arc of the lower leg. The aim is a nearly straight knee before returning to a bent position, with the thigh remaining in contact with the bench and the hips and trunk staying steady. Careful arrangement of bench distance, pulley level, and cuff placement allows the cable to travel in a clear line, helping the leg track in a consistent path and emphasizing controlled tension through the front of the thigh throughout each repetition.