variations

At first glance, these leg extension variations can look easy. But, when performed correctly, each of these exercises packs a punch, isolating the quadriceps and challenging them in their shortened range—which is not an easy movement to replicate.

UNILATERAL LEG extension

This exercise gives you the ability to challenge one leg at a time. Such unilateral movements can be great for those who are building muscle and strength back after an injury or period off training. As with all single limb movements, be sure to repeat equally on the other side.

preparatory stage

Set up the machine. Sit against the back pad with one knee bent around the seat. Place your other foot under the ankle pad. Hold the grips and pull down.

STAGE ONE

Breathe out and, while flexing your ankle, extend the knee of the working leg to lift the ankle pad. Keep a neutral spine and your abs engaged.

STAGE TWO

Breathe in, while continuing to pull down on the handles, to return your working leg to the starting position under control. Repeat on your other leg.

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unilateral cuffed LEG extension

This exercise uses a cable pulley machine with a cuff but can be swapped out for a free-standing resistance band. The loading reduces as you go through the concentric part (stage 1), which is not ideal. To counteract that, you can add a hold or squeeze for 1–4 seconds at the top position.

preparatory stage

Set up the cable from a low setting and attach the cuff to your working ankle. Sit tall with a neutral spine and with your glutes fully on the bench.

STAGE ONE

Breathe out, dorsiflex your ankle, and extend your working leg at the knee to lift your foot, working against the resistance of the cable as you do so.

STAGE TWO

Still gripping the bench, breathe in to slowly return your leg to the starting position. Complete the reps, then switch the cuff and repeat on your other leg.

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Targeting the rectus femoris

The leg extension exercise is unique, as it is the only way to fully shorten (contract) the rectus femoris. This quadriceps muscle crosses both the hip and the knee and is responsible for knee extension and hip flexion.

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MAXIMAL EXTENSION

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MAXIMAL SHORTENING

banded Lying LEG extension

This machine-free leg extension uses a resistance band and can easily be done at home or in the gym. You’ll need to choose an appropriate band and be sure to find a stable anchor point to fix it to.

preparatory stage

Fix the resistance band low and in front of you. Lie on your back with your nonworking leg flexed and the band attached to your working leg’s ankle.

STAGE ONE

With your ankle flexed and your knee supported, breathe out and extend the knee of your working leg so it’s straight up. Hold for 1–4 seconds in this position.

STAGE two

Inhale while slowly flexing your leg just at the knee, resisting the band with control. Complete the reps, then switch the ankle cuff and repeat on your other leg.

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