Basic Bodyweight Leg Extension on Bench
Simple bodyweight leg extension that isolates the quadriceps.
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At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~39 kcal |
How to do it
- Sit on a bench with good posture.
- Extend one or both legs until straight, squeezing the quads.
- Lower with control.
- Keep the core engaged.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Simple bodyweight leg extension that isolates the quadriceps.
Common mistakes
Avoid swinging or locking out aggressively.
Make it harder
Add a pause at the top or light ankle weight.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 8-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.