Lying Leg Extension
Build strong quads at home! This lying leg extension isolates your thighs with no equipment needed. A simple, effective bodyweight exercise.
Muscle Groups
Primary
Secondary
Instructions
Lie flat on your back on a comfortable surface. Keep your arms at your sides, palms facing down.
Bend your knees and place your feet flat on the ground about hip-width apart.
Contract your abdominal muscles to gently press your lower back into the floor and stabilize your pelvis.
Slowly extend one leg, straightening the knee as much as possible while keeping the thigh in line with the other leg.
Hold the extended position for a second, ensuring that your quadriceps are fully engaged.
Gently lower the leg back down to the starting position.
Repeat the movement for the desired number of repetitions and then switch to the other leg.
This exercise focuses on isolating the quadriceps, which are the main muscles on the front of your thigh. Performing leg extensions while lying down provides a bodyweight exercise alternative without the need for equipment, making it accessible for home workouts. Always maintain control throughout the movement to avoid putting unnecessary strain on the knee joint.
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