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Bodyweight Leg Extension on Bench with Arm Reach

Adds an arm reach to the leg extension for greater core and coordination demand.

LegsBeginnerStrengthExtension

At a glance

Muscles workedPrimary: quads. Secondary: core, shoulders
Muscle groupLegs
DifficultyBeginner
TypeStrength · Extension
Sets & reps3 sets × 10-12 each side
Estimated calories burned~35 kcal

How to do it

  1. Sit on a bench with good posture.
  2. Extend one leg while reaching the opposite (or same-side) arm forward or upward.
  3. Squeeze the quad at the top.
  4. Return with control and alternate sides.
  5. Keep the core braced throughout.

Equipment

Coaching tips

Benefits

Adds an arm reach to the leg extension for greater core and coordination demand.

Common mistakes

Avoid leaning back excessively or losing balance.

Make it harder

Slow the tempo or reach farther.

Make it easier

Perform without the arm reach.

Breathing

Exhale as you extend and reach, inhale as you return.

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Dumbbell Step-Up

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General 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.