One-Legged Leg Extension
BWBodyweightUnilateralStrength
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The One-Legged Leg Extension is a bodyweight unilateral exercise that isolates the quadriceps by extending one leg straight out from a seated or supine position, targeting each thigh independently to build strength and address muscle imbalances. It primarily works the quads while engaging the core for stability. This exercise benefits athletes, beginners, or those with limited equipment seeking to improve knee extension power and unilateral leg development.
How to Perform One-Legged Leg Extension
- 1Stand tall on your right leg with feet hip-width apart, hands on hips or at sides for balance, core engaged, and gaze forward.
- 2Shift weight fully onto your right leg, keeping a slight bend in the knee.
- 3Slowly extend your left leg straight behind you, lifting the foot off the ground while squeezing your right quad.
- 4Inhale as you lift the left leg as high as comfortably possible without arching your back.
- 5Pause briefly at the top, exhale as you feel the contraction in your right quad.
- 6Inhale and slowly lower the left leg back to the starting position with control.
- 7Perform 8-12 reps on the right leg, then switch to the left leg and repeat.
- 8Key form tips: Keep hips level and facing forward to avoid twisting; maintain a neutral spine without leaning; control the movement to prevent momentum—common mistakes include arching the back or using the arms for balance.
