7 Best Exercises For Leg Extension At Home

dumbbell leg extension at home

Leg extension at home exercises target the muscles of the butt, abs, hips and thighs. This can improve the appearance of the body by tightening muscles and helped to burn calories. The good thing is, you don’t need to bother setting the time to go to the gym to do this exercise because there are various ways to do it at home.

This exercise is a great way to strengthen and improve your knee mobility. Better yet, this can be done with or without machine. Strength exercise is a form of leg extension, or knee extension. This is the right step to strengthen your quadriceps, which are in front of your upper legs.

Home exercises offer something more functional than leg extension on a machine. In addition, it can be an alternative for you to reduce the risk of injury because they lack stress levels in the knee. This can be ideal if you have knee conditions such as knee arthritis.

1. Single-Leg.

Lie on your back with your hands next for your body, then bend your right knee up. Keep your left leg straight, lift it off the floor a few inches. Lift your left leg up then push your hips up until your body forms a straight line. Hold this position for a few seconds, and then slowly lower your body to the floor. On each of your feet, do five repetitions.

single leg extension at home

2. Bridge.

Lie on your back and knees bent upwards. Put your hands next for your body, and face your palms down. Contract the abs muscles then flatten – straighten your back to the floor.

Push with your legs and gently lift your hips off the floor. Stretch your right leg outward until it’s straight while tightening the muscles in your butt. Bend your knees slowly, then return to the starting position. Move with the left foot, then continue alternating legs to do as many repetitions as you want.

3. Squat.

This is a form of weight exercise that targets members of your quadriceps. This exercise involves the core muscles, butt, hips, and lower legs.

leg extension at home without machine

Stand with feet shoulder-width apart, with your hands placed by your body, then pull your shoulders down. Involve the core, and straighten your back and push your hips back with your knees bent. Lower your hips until your front thighs are straight with the floor, keeping your knees above your ankles. Push the heel, then stand up. You can start with two sets of 10 to 12 reps.

4. Reverse Lunge.

Like to leg extension, it strengthens and gives color to your quadriceps. Lunge will activate your glutes, hamstrings, and core, and your exercise will become more dynamic.

Stand with your feet side by side. Restore your right leg, and lower your right knee to a 90 degree angle. Then, push to the right foot to get back to the starting position. Repeat with the left foot to complete one repetition, then start with two sets of 10 or 12 reps.

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5. Fitness Ball.

Position yourself on the fitness ball, and press your left side comfortably into the ball. Hold your heels together, then lift your hips until your body makes a straight line. Lift your right leg slowly, and stretch up.

fitness ball

Give a short break, and Then, slowly return your feet to the starting position. Continue to spread your right leg for one minute and move to the other side.

Alternatives For Leg Extension Exercise At Home.

1. Use a Dumbbell.

Prepare your dumbbell and chair, then sit on the front edge of the chair and hold the side. Hold the dumbbell in a vertical position between the legs, so that, the top of the dumbbell is attached to the top of the foot.

Leaning a little while seated, but keep your back straight. Lift your feet with your dumbbell, the position of the lower leg should be perpendicular to the floor. Spread your legs apart with your knees stretched so your feet are parallel to the floor. Give a short break before lowering back to the starting position slowly.

Read more : How To Use the Assisted Pullup Machine

2. Resistance Bands.

You can work with one leg at a time with this resistance bands leg extension exercise. To start, attach the band to the anchor point on the back of the chair, then attach the edge of the surrounding band of the ankles.

Doing this exercise is the same as the dumbbell extension, but do one leg at a time at a time. Place the chair some distance from the anchor until the band gives resistance and is tight.

If you experience pain or tenderness, stop for a moment from exercising, and rest your feet until you feel better. Listen to the body, and never try to get past the pain. See a doctor if you experience serious muscle pain or joint.


As you have seen, there are several types of exercise that does not require you to go to the fitness center. Leg extension workout at home not only train your thigh muscles, but also benefit your abs, butt and core muscles. Continue to maintain proper posture and warm up before you enter your full exercise routine.

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