Single Leg Extension
Strengthen your hamstrings and core! This exercise uses a stability ball to add intensity and improve balance. Do it right, feel the burn!
The Single Leg Extension mainly works the core and quads, with help from the hamstrings. You'll need: exercise ball.
Required Equipment
Single Leg Extension Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Single Leg Extension Variations and Alternatives
How to do the Single Leg Extension
Starting Position:
Lie on your back on a flat surface, such as a mat or the floor.
Place a stability ball under one foot (the leg you will be extending) and ensure your other foot is flat on the ground.
Body Positioning:
Keep your body aligned. Your head, shoulders, and hips should be in a straight line.
Place your arms at your sides for stability, or you can rest them on your stomach.
Movement:
Slowly raise the leg that is on the ball so that it is perpendicular to the floor. Your foot should be flexed (toes pointing up), maintaining tension in your hamstrings.
Gradually extend your leg along the ball, rolling the ball away from your body while keeping your core engaged.
Only extend as far as you can comfortably maintain control without arching your back.
Return:
Slowly pull your leg back to the starting position, rolling the ball back towards your body, ensuring you maintain control throughout the movement.
Repetitions:
Perform 10-15 repetitions on one leg, then switch to the other leg and repeat the same amount.
Tips:
Keep your core engaged to avoid straining your back.
Move slowly and with control to maximize effectiveness and reduce the risk of injury.
If you struggle with balance, keep your other foot on the ground or adjust your arm position for more stability.
Single Leg Extension FAQs
What muscles does the Single Leg Extension work?
The Single Leg Extension mainly works the core and quads, with help from the hamstrings. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Single Leg Extension?
Exercise ball.
What workout day should the Single Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single Leg Extension variations and alternatives?
Similar exercises include the Alternating Straight-Leg Raise, Exercise Ball Back Extension, Cable Seated Single Leg Extension and Dumbbell Seated Leg Extension.
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