Narrow Squat to Leg Extension
The Narrow Squat to Leg Extension mainly works the quads and glutes & hips, with help from the hamstrings, hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Narrow Squat to Leg Extension Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
How to do the Narrow Squat to Leg Extension
Setup
Stand with your feet together or hip-width apart.
Position your arms by your sides or hold them out for balance.
Movement
Squat Component: Keeping your chest up and core engaged, lower your hips backward as if sitting into a chair. Ensure your knees stay aligned with your toes.
Transition: As you stand back up to the starting position, smoothly transfer your weight onto one leg.
Extension Component: Immediately extend the other leg forward in a controlled kick. Focus on engaging the quadriceps of the moving leg.
Return: Return the foot to the ground and perform the next squat.
Repeated Sequence: Repeat the squat, this time extending the opposite leg as you stand.
Tips for Success
Keep the movement fluid; the squat and the leg extension should be part of one continuous, controlled motion.
Engage your core throughout the entire set to help with balance.
Maintain an upright posture during the squat to ensure proper muscle engagement.
Narrow Squat to Leg Extension FAQs
What muscles does the Narrow Squat to Leg Extension work?
The Narrow Squat to Leg Extension mainly works the quads and glutes & hips, with help from the hamstrings, hip abductors (outer thighs) and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Narrow Squat to Leg Extension?
None. The Narrow Squat to Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Narrow Squat to Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.