Leg Extension Lying (alternating)

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The leg extension lying (alternating) workout is a bodyweight exercise that primarily targets the quadriceps.

By lying on your back and extending one leg at a time, you engage the quads to lift your bodyweight.

This exercise effectively isolates the quads, avoiding excessive strain on other muscles.

With controlled movements, this workout helps strengthen and tone the quadriceps for improved lower body strength.

Lie flat on your back on a mat or bench with your legs extended and your arms resting by your sides.
Engage your core by drawing your belly button towards your spine.
Bend your right knee and lift your right leg off the ground, keeping your left leg extended and your left foot flexed.
Extend your right leg straight up towards the ceiling, contracting your quadriceps muscle.
Lower your right leg back down to the starting position, maintaining control and keeping your core engaged.
Repeat the movement with your left leg, alternating between legs for the desired number of repetitions.
Continue alternating legs, focusing on using your bodyweight to perform the exercise and maintaining proper form throughout.

Start by lying flat on your back on a comfortable mat or bench, with your legs extended straight out in front of you.
Place your hands by your sides or under your glutes for support, and engage your core muscles by drawing your belly button in towards your spine.
Begin the exercise by lifting one leg off the ground, keeping it straight and parallel to the floor, while the other leg remains extended and slightly hovering above the ground.
As you lift your leg, focus on contracting your quadriceps, the large muscles on the front of your thighs, to initiate the movement. Imagine pulling your kneecap up towards your hip as you extend your leg.
Lower your leg back down slowly and with control, feeling the tension in your quads as you resist gravity. Repeat the movement on the opposite leg, alternating between legs with each repetition.