Seated Single Leg Bodyweight Leg Extension
Isolates the quadriceps with no equipment, useful for beginners or rehab settings.
LegsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~3 kcal |
| Equipment | None needed |
How to do it
- Sit upright on a chair or bench with good posture.
- Extend one leg until it is straight, squeezing the quad at the top.
- Lower with control.
- Complete all reps on one side before switching.
- Keep the core engaged and avoid leaning back.
Coaching tips
Benefits
Isolates the quadriceps with no equipment, useful for beginners or rehab settings.
Common mistakes
Avoid swinging the leg or leaning back excessively.
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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