Squat to Leg Extension
Squat & tone! Strengthen lower body & core with this dynamic move. Squat, then extend one leg back. Repeat, alternating sides.
The Squat to Leg Extension is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Squat to Leg Extension Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Abductor (gluteus medius)
Squat to Leg Extension Variations and Alternatives
How to do the Squat to Leg Extension
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms at your side or in front of you for balance.
Squatting Down:
Begin to sit back as if you are lowering into a chair.
Bend your knees and push your hips back, keeping your chest lifted and your back straight.
Lower yourself until your thighs are parallel to the ground or as low as comfortable, making sure your knees do not extend past your toes.
Transition to Leg Extension:
From the squat position, shift your weight slightly forward.
Raise one leg straight behind you while keeping your supporting leg bent.
Engage your glutes and hold the position for a moment.
Returning to Squat:
Lower your leg back down and return to the squat position.
Keep your movements controlled and focus on maintaining good form.
Repeat:
Alternate legs and perform the exercise for the desired number of repetitions (usually 10-15 per leg).
Focus on your breathing, exhaling as you extend your leg and inhaling as you squat down.
Cool Down:
After completing your reps, take a moment to stand up straight and stretch out your legs to prevent stiffness.
Squat to Leg Extension FAQs
What muscles does the Squat to Leg Extension work?
The Squat to Leg Extension mainly works the quads and glutes & hips, with help from the hamstrings and hip abductors (outer thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Squat to Leg Extension?
None. The Squat to Leg Extension is a bodyweight exercise, so you can do it anywhere.
Is the Squat to Leg Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Squat to Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat to Leg Extension variations and alternatives?
Similar exercises include the Bodyweight Squat to Front-Leg Raise, Bodyweight Squat to Front-Leg, Cable Seated Single Leg Extension and Chair Squat to Toe Stand.
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