Repetition Maximum Testing: Single Leg (SL) Leg Extension (2024)

strength-repitition Jul 12, 2023

Testing your one-rep max (1RM) for a single-leg leg extension is similar to testing your 1RM for a bilateral leg extension. Here are the steps to follow:

1. Warm up: Before starting your testing, make sure to warm up your leg muscles thoroughly. You can do this by performing some light cardio exercises or by performing a few sets of leg extensions with a moderate weight.
2. Select the weight: Once you are warmed up, start with a weight that you can easily lift for 10-12 repetitions. This will be your starting weight.
3. Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 5-10 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.
4. Rest: Once you have reached the point where you can no longer perform 10-12 reps with good form, rest for 3-5 minutes.
5. Test: After the rest, try to lift the heaviest weight you can for one repetition. This will be your 1RM.
6. Cool down: After you have tested your 1RM, make sure to cool down your leg muscles with some light stretching or foam rolling.

Normative data for the single-leg leg extension 1RM strength test can vary depending on factors such as age, sex, and training status. However, here are some general guidelines based on the average 1RM strength levels for the leg extension exercise for healthy adults:

• Men: The average 1RM strength for a single-leg leg extension for men is around 50% to 60% of their body weight.
• Women: The average 1RM strength for a single-leg leg extension for women is around 40% to 50% of their body weight.

References:

1. Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.
2. Brown, L. E., Weir, J. P., & ASEP Procedures Committee. (2008). ASEP Procedures Recommendation I: Accurate Assessment of Muscular Strength and Power. Journal of Exercise Physiology Online, 11(4), 1-21.
3. Clark, M. A., Lucett, S. C., & Sutton, B. G. (2012). NASM Essentials of Personal Fitness Training (4th ed.). Lippincott Williams & Wilkins.asss

Download Our Measurz App For FREEAnd Perform, Record and Track 500+ Tests With Your Clients Today.

Try Our Measurz App FREE For 30-Days

We hate SPAM. We will never sell your information, for any reason.