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Quads

Standing Leg Extension

The Standing Leg Extension is a strength exercise on a cable machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 32%, quads (rectus femoris) 29% and quads (vastus medialis) 29%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley at its lowest position and strap an ankle cuff around one ankle.
  2. Stand facing away from the machine, hold the frame or a support, and lift the cuffed thigh so the knee is bent about 90 degrees in front of you.
  3. Keep the thigh still and straighten the knee until the leg is fully extended.
  4. Hold the top briefly while squeezing the front of the thigh.
  5. Bend the knee slowly back to 90 degrees, then switch legs after the set.

Tips

  • Keep the thigh fixed in the air: only the lower leg moves.
  • Stand tall on the support leg with a soft knee.

Common mistakes

  • Letting the thigh drop as the knee straightens.
  • Leaning back to help the lift.
  • Letting the cable yank the leg back.

Muscles worked by the Standing Leg Extension

  • Quads (vastus lateralis) Primary32%
  • Quads (rectus femoris) Primary29%
  • Quads (vastus medialis) Primary29%
  • Gluteus medius Stabilizer4%
  • Upper abs Stabilizer2%
  • Forearm flexors Stabilizer2%
  • Hip flexors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Standing on the other leg. Knee extension with the thigh fixed isolates all four quadriceps heads; nothing else moves.

Standing Leg Extension alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Standing Leg Extension work?

Mainly the quads (vastus lateralis), quads (rectus femoris) and quads (vastus medialis).

Is the Standing Leg Extension good for beginners?

The Standing Leg Extension is rated intermediate. If you are new, learn the Leg Extension first and build up from there.

What is a good alternative to the Standing Leg Extension?

For example the Leg Extension, Leg Extension Single Leg and Sissy Squat Machine. They train mostly the same muscles, some with different equipment.

How do you make the Standing Leg Extension harder?

Add weight or reps, or move on to the Reverse Nordic and Sissy Squat.

Sources

  • Escamilla et al. 1998, MSSE 30(4):556-569 (open vs closed chain)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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