One Leg Machine Squats

Exercise Tips

  • Do not lock your legs straight
  • Position your other leg so it is
    comfortable but out of the way

One Leg Machine Squats

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings.

Muscle Group

Quadriceps (Quads), Hamstrings


1 day a week to
3 days a week


Leg Machine

Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: Leg Machine

Minimum Frequency: 1 day a week

Maximum Frequency: 3 days a week

Cardiovascular Benefit: Moderate

Exercise Category: Legs

Starting Position: Position yourself in the leg machine, back flat on the rest and one foot flat on the center of the platform. Position your other leg to the side of the platform so it is out of the way. Your body should be about in the center of the machine to start with, knee bent and thigh almost perpendicular to the floor. Hold the handles with an overhand grip.

  1. 1 Quickly extend your leg that is on the machine out until it is almost fully extended, keeping a slight bend in your knee.
  2. 2 Slowly return back to the starting squat position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.

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