Standing Cable Leg Extension
CableStrength
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The Standing Cable Leg Extension is a strength exercise performed on a cable machine, where you attach an ankle strap and extend one leg forward against cable resistance while standing. Its primary purpose is to isolate and strengthen the quadriceps muscles, enhancing knee extension power and definition. This movement benefits athletes, bodybuilders, and those with quad-dominant training goals, offering a standing variation that improves stability and unilateral leg development over traditional seated extensions.
How to Perform Standing Cable Leg Extension
- 1Attach an ankle strap to the low pulley of the cable machine and secure it around your right ankle, facing the machine with feet hip-width apart.
- 2Stand tall with a slight bend in your knees, core engaged, hands on hips or holding the machine for balance.
- 3Shift weight slightly to your left leg, keeping your right leg straight and extended back behind you.
- 4Exhale as you slowly extend your right knee, kicking your foot forward and upward until your leg is straight in front of you.
- 5Pause briefly at the top, squeezing your quad muscle.
- 6Inhale as you slowly lower your foot back to the starting position behind you, controlling the cable.
- 7Perform 8-12 reps, then switch the strap to your left ankle and repeat.
- 8Key form tips: Keep your hips and torso stable—avoid leaning back or swinging. Maintain a slight knee bend in the supporting leg. Use a full range of motion without locking out the knee. Common mistakes: Using momentum instead of quad contraction; arching the lower back.
