Bodyweight Single Leg Extension — how to, muscles worked, alternatives

How to do the Bodyweight Single Leg Extension

Sit tall on the bench, hands beside your hips.
Straighten one knee until the leg is fully straight.
Squeeze your thigh briefly, then lower the foot slowly.
Finish all reps on one leg, then switch.

Full technique — 6 steps

Sit upright on a flat bench with both feet flat on the floor and your hands on the bench edge beside your hips.
Tighten your stomach and keep your torso upright without leaning back.
Straighten one knee to lift that foot forward until the leg is fully straight.
Squeeze the quadriceps briefly at the top without leaning back.
Lower the foot back to the floor under control.
Complete all reps on one side, then switch legs.

Common mistakes

Snapping the knee straight
Swinging the leg with momentum
Leaning back to lift the leg
Stopping short of top range
Using different range per side

Form cues

Stay tall through torso
Move only at the knee
Squeeze the top
Lift with the quad
Match both sides

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Machine

Leg Extension Same level
Single Leg Extension Same level

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Bodyweight Single Leg Extension 10% of bodyweight
Harder Standing Cable Leg Extension Intermediate

Quick answers

What muscles does the Bodyweight Single Leg Extension work?

Primary: Quads 9/10. Also works: Hip flexors 5/10, Tibialis anterior 3/10.

When should I do the Bodyweight Single Leg Extension in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

How many sets and reps of the Bodyweight Single Leg Extension?

Strength: 2–3 sets of 12–15 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 4 reps in reserve.