Back-To-Front Single-Leg Retire Extension
The Back-To-Front Single-Leg Retire Extension mainly works the quads, with help from the hip abductors (outer thighs), glutes & hips and core. No equipment needed: it uses just your bodyweight.
Back-To-Front Single-Leg Retire Extension Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Glutes (gluteus maximus); Abdominals (rectus abdominis)
How to do the Back-To-Front Single-Leg Retire Extension
Starting Position
Stand tall on a stable surface (such as a yoga mat) with your feet together.
Engage your core muscles to maintain a straight, upright posture.
Find a point of focus in front of you to help maintain balance.
Movement Pattern
Knee Lift: Slowly lift one knee toward your chest into a passé (or retire) position, bringing your foot toward the side of your standing leg’s knee while keeping your hips level.
Extension: With control, extend the lifted leg forward, straightening the knee while maintaining torso alignment.
Return: Slowly bring the knee back toward the chest in the passé position before lowering the foot back to the starting standing position.
Key Tips
Keep your standing leg slightly soft (micro-bend) to avoid locking the knee joint.
Ensure your hips stay squared forward throughout the entire range of motion.
Focus on slow, controlled movements rather than momentum to maximize stabilizer muscle activation.
Back-To-Front Single-Leg Retire Extension FAQs
What muscles does the Back-To-Front Single-Leg Retire Extension work?
The Back-To-Front Single-Leg Retire Extension mainly works the quads, with help from the hip abductors (outer thighs), glutes & hips and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Back-To-Front Single-Leg Retire Extension?
None. The Back-To-Front Single-Leg Retire Extension is a bodyweight exercise, so you can do it anywhere.
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