Standing Single Leg Extension with Pulley
Isolates the quadriceps with cable resistance while challenging single-leg balance.
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: quads. Secondary: core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Attach an ankle strap to a low pulley and stand facing away or as prescribed.
- Extend the working leg against the resistance until nearly straight.
- Squeeze the quad at the top.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Isolates the quadriceps with cable resistance while challenging single-leg balance.
Common mistakes
Avoid locking the knee aggressively or leaning back.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Reduce the weight or hold onto a support.
Breathing
Exhale as you extend, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 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.