Lying Leg Extension
Build strong quads at home! This lying leg extension isolates your thighs with no equipment needed. A simple, effective bodyweight exercise.
The Lying Leg Extension mainly works the quads, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Lying Leg Extension Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings
Lying Leg Extension Variations and Alternatives
How to do the Lying Leg Extension
Lie flat on your back on a comfortable surface. Keep your arms at your sides, palms facing down.
Bend your knees and place your feet flat on the ground about hip-width apart.
Contract your abdominal muscles to gently press your lower back into the floor and stabilize your pelvis.
Slowly extend one leg, straightening the knee as much as possible while keeping the thigh in line with the other leg.
Hold the extended position for a second, ensuring that your quadriceps are fully engaged.
Gently lower the leg back down to the starting position.
Repeat the movement for the desired number of repetitions and then switch to the other leg.
This exercise focuses on isolating the quadriceps, which are the main muscles on the front of your thigh. Performing leg extensions while lying down provides a bodyweight exercise alternative without the need for equipment, making it accessible for home workouts. Always maintain control throughout the movement to avoid putting unnecessary strain on the knee joint.
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Lying Leg Extension FAQs
What muscles does the Lying Leg Extension work?
The Lying Leg Extension mainly works the quads, with help from the glutes & hips and hamstrings. The main muscles are the quadriceps femoris.
What equipment do you need for the Lying Leg Extension?
None. The Lying Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Leg Extension variations and alternatives?
Similar exercises include the Cable Seated Single Leg Extension, Cable Seated Leg Extension, Dumbbell Seated Leg Extension and Band Floor Quad Stretch.
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