Leg Extension
BWBodyweightStrength
The leg extension is a bodyweight strength exercise where you sit or lie with knees bent, then straighten your legs against gravity to isolate the quadriceps. Its primary purpose is to build quad strength, improve knee extension power, and enhance lower-body definition without equipment. Beginners, rehab patients, and those seeking quad-focused isolation benefit most, as it minimizes involvement from other muscle groups.
How to Perform Leg Extension
- 1Sit on the floor with your legs extended straight in front of you, feet flexed (toes pointing up), and hands placed palms-down beside your hips for support.
- 2Engage your core and keep your back straight against a wall or upright for stability if available.
- 3Inhale to prepare, then exhale as you slowly extend your right leg upward until it's straight, squeezing your quad at the top.
- 4Hold the top position for 1-2 seconds while continuing to exhale and flex your quad muscle.
- 5Inhale as you slowly lower your right leg back to the starting position with control.
- 6Repeat steps 3-5 for 8-12 reps on the right leg, then switch to the left leg.
- 7Perform 3 sets per leg, resting 60 seconds between sets.
- 8Key form tips: Keep the movement slow and controlled to maximize quad activation—avoid swinging or using momentum. Maintain a neutral spine; don't arch your lower back. If no wall, focus on upright posture. Common mistakes: Partial range of motion (go fully straight), locking knees at top, or hunching shoulders.
