VARIATIONS
Alternating Leg Extension Squat
Legs extend straight out one at a time while staying low.
This bodyweight movement targets the quadriceps by combining a squat with an isolated single-leg extension. It challenges balance and unilateral leg strength without equipment.
HOW TO DO IT
- Stand with feet shoulder-width apart and arms at your sides.
- Lower your hips into a deep squat position.
- Extend your right leg straight out in front of you.
- Return the right foot to the floor while staying low.
- Immediately extend your left leg straight out in front.
- Alternate legs continuously while maintaining the squat depth.
COMMON MISTAKES
- Rounding the lower back during the squat.
- Failing to fully straighten the extended leg.
- Rising up between leg extensions.
- Letting the standing knee cave inward.
TIPS
- Keep your chest lifted throughout the entire movement.
- Drive through the heel of the standing leg.
- Lock the knee fully when extending the working leg.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Leg Extension Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Combined with
- Leg extension
- Legs
- Alternating
- Body position
- Standing
SIMILAR EXERCISES
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Ratings
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