Lying on Back Leg Extension
Supine leg extension that strengthens the quads and improves control through the full range.
LegsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
| Equipment | None needed |
How to do it
- Lie on your back with one or both knees bent.
- Extend the leg(s) straight while keeping the lower back pressed into the floor.
- Squeeze the quad at full extension.
- Return with control.
- Repeat for desired reps.
Coaching tips
Benefits
Supine leg extension that strengthens the quads and improves control through the full range.
Common mistakes
Avoid arching the lower back or locking the knee aggressively.
Make it harder
Slow the tempo or add ankle weights.
Make it easier
Reduce the range or bend the knee more.
Breathing
Exhale as you extend, inhale as you bend.
Build a workout with this exercise
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Intermediate · 4 sets × 10-15 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.