Quick Answer
Single Leg Extension Hold is a beginner strength exercise that targets your quadriceps. It uses only your bodyweight. Sit on the floor with one leg extended straight and the other bent.
Video Tutorial
How to Perform the Single Leg Extension Hold
- 1
Sit on the floor with one leg extended straight and the other bent.
- 2
Lift the extended leg off the ground while keeping the knee locked.
- 3
Hold the position for the prescribed time while maintaining an upright torso.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Single Leg Extension Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single Leg Extension Hold work?
The Single Leg Extension Hold primarily works your quadriceps. Secondary muscles include the hip flexors and abdominals.
What equipment do I need for the Single Leg Extension Hold?
The Single Leg Extension Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single Leg Extension Hold suitable for beginners?
Yes. The Single Leg Extension Hold is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Single Leg Extension Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single Leg Extension Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.