Squat With Alternating Leg Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Squat With Alternating Leg Extension is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. It involves performing a standard squat and, at the top of the movement, extending one leg forward before returning it to the starting position and repeating with the other leg. This exercise helps improve lower body strength, balance, and stability, while also enhancing coordination between the legs. It requires no equipment, making it suitable for home workouts and functional training routines.
How to Perform
Stand with your feet shoulder-width apart, toes pointing slightly outward, and arms relaxed at your sides.
Engage your core and keep your chest lifted, maintaining a neutral spine.
Lower your body into a squat by bending your knees and pushing your hips back, keeping your weight on your heels.
Descend until your thighs are parallel to the floor or as low as comfortable, ensuring your knees do not extend past your toes.
Push through your heels to return to a standing position.
As you reach the top, lift one leg straight forward, keeping it parallel to the floor, and hold briefly.
Lower the leg back down to the starting position.
Repeat the leg extension with the opposite leg.
Continue alternating legs with each squat repetition while maintaining control, balance, and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and back straight to protect your spine.
Avoid letting your knees collapse inward during the squat.
Do not extend the leg too high; keep it controlled and parallel to the floor.
Focus on pushing through your heels to engage quads and glutes effectively.
Maintain a steady, controlled tempo rather than rushing each repetition.
Keep your core engaged to improve balance during leg extensions.
Avoid locking your knees at the top of the squat.
Ensure your weight stays evenly distributed on both feet during the squat.
Do not let your hips tilt forward when lifting the leg.
Breathe consistently, exhaling when extending the leg and inhaling when returning.
How Not to Perform
Do not round or hunch your back during the squat.
Avoid letting your knees collapse inward or move past your toes.
Do not lift the leg too quickly or use momentum instead of control.
Avoid leaning forward excessively when performing the leg extension.
Do not lock your knees at the top of the squat.
Avoid shifting weight onto the toes; keep it on your heels.
Do not let your hips rotate or tilt when extending the leg.
Avoid holding your breath; maintain steady breathing throughout.
Do not rush through repetitions; maintain a controlled tempo.
Avoid shrugging shoulders or tensing the upper body unnecessarily.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
