Legs · Squat and lunge
Standing Leg Extension
The Standing Leg Extension mainly trains your quads. Also working: abs.
One cable
Wrist/ankle cuff
Standing, light pull
How to do it
- Back to the pulley, hand on the frame
- Raise the thigh to horizontal and keep it there
- Extend only the lower leg forward
- Bend slowly, the thigh stays up
Coach’s tip
Leg extension without a bench: the thigh stays in the air, so hip flexors and balance work too. Little weight is enough.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Lowest pulley
Grip
Ankle strap, hand on the frame
Load
One cable
You need
Wrist/ankle cuff
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Standing Leg Extension work?
Mainly the quads. The abs help.
How do I set up the cable machine for the Standing Leg Extension?
Pulley: Lowest pulley. Grip: Ankle strap, hand on the frame. You also need: Wrist/ankle cuff.
What can I do instead of the Standing Leg Extension?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Standing Leg Extension in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.