Lying Single Leg Extension
Strengthen quads and core with this simple leg extension. Do it anywhere, no equipment needed!
The Lying Single Leg Extension mainly works the quads, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Single Leg Extension Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis)
Lying Single Leg Extension Variations and Alternatives
How to do the Lying Single Leg Extension
Starting Position: Lie flat on your back on a comfortable surface, such as a yoga mat or carpeted floor. Keep your arms relaxed at your sides.
Leg Positioning: Bend one knee to a 90-degree angle, bringing that foot flat on the floor. The other leg should be extended straight out, keeping it in line with your body.
Grip the Knee: With both hands, grasp the thigh of the bent leg near the knee. Ensure your back remains flat against the floor throughout the exercise.
Movement: Slowly extend the raised leg upward while straightening it completely. Aim to keep your knee locked and your foot flexed, pointing your toes towards the ceiling. Hold this position for a moment.
Return: Gently lower the extended leg back to the starting position without letting it touch the ground.
Repetition: Perform 10-15 repetitions on one leg, then switch to the other leg and repeat the same number of repetitions.
Breathing: Breathe steadily throughout the exercise; exhale when extending the leg and inhale when returning to the starting position.
Tips: Keep your core engaged to maintain stability and avoid arching your back. Start slowly and focus on form to prevent strain. If you feel pain, stop the exercise and rest.
This exercise helps strengthen the thighs and improve core stability.
Lying Single Leg Extension FAQs
What muscles does the Lying Single Leg Extension work?
The Lying Single Leg Extension mainly works the quads, with help from the core. The main muscles are the quadriceps femoris.
What equipment do you need for the Lying Single Leg Extension?
None. The Lying Single Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Single Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Single Leg Extension variations and alternatives?
Similar exercises include the Cable Seated Single Leg Extension, Cable Seated Leg Extension, Dumbbell Seated Leg Extension and Chair Glued Heel Leg Extension.
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