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VIDEO DEMO

Single-leg slow eccentric

Progression of Machine Knee Extension

YouTube · OPEX FitnessSingle-Leg Eccentric Leg Extension MachineWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg slow eccentric

These steps are written specifically for the Single-leg slow eccentric. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg slow eccentric. Sit with the knee joint lined up with the machine pivot and the pad resting just above the ankles. Keep hips and back supported.

  2. 02
    Move the pattern

    Straighten the knees until the legs are nearly straight. Move smoothly instead of kicking or slamming the weight.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support. Make the lowering phase deliberately slow and keep the return smooth.

  4. 04
    Finish with control

    Squeeze the quads at the top, then lower until the knees are bent again without dropping the stack. Lower without dropping the stack.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 28

Short rangeShort range

Single-leg slow eccentric

Sets: 3–4 · Reps: 8–15

Single-leg slow eccentric is a progression of Machine Knee Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The machine removes balance and hip demands, letting knee extension and the final shortened quad position receive the full training dose.