Exercise guide
Lying Reverse Leg Extension
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
- Waist
This bodyweight isolation exercise targets the quadriceps and lower abdominals by mimicking the mechanics of a leg extension machine. It is excellent for building knee stability and core endurance without the need for external equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms at your sides for stability.
- Lift your legs so your hips and knees are both bent at a 90-degree angle (tabletop position).
- Press your lower back firmly into the floor to engage your core and eliminate any arching.
How to do it
- Exhale as you slowly extend your lower legs upward until your knees are fully straight and your feet point toward the ceiling.
- Squeeze your quadriceps hard at the peak of the movement for one second.
- Inhale and slowly lower your feet back toward your glutes by bending your knees, keeping your thighs perfectly vertical.
- Maintain a controlled tempo of 2 seconds up and 2 seconds down.
Form checklist
- Keep your thighs stationary and vertical throughout the entire set.
- Ensure your lower back remains in contact with the floor at all times.
- Achieve a full lockout at the knees to maximize quad recruitment.
- Avoid using momentum or swinging your legs.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing against a heavy weight as you straighten your legs.
- Keep your toes pointed or pulled back toward your shins to slightly alter the tension in the anterior chain.
Make it harder
- Wear ankle weights to provide constant external resistance throughout the range of motion.
- Lower your thighs slightly toward the floor (increasing the hip angle) to significantly increase the demand on your lower abdominals.
Frequently asked
- What muscles does the lying reverse leg extension work?
- The lying reverse leg extension primarily targets the hip flexors, and also works the abs and glutes as secondary muscles.
- What equipment do you need for the lying reverse leg extension?
- The lying reverse leg extension requires no equipment — just your body weight.
- Is the lying reverse leg extension good for beginners?
- Yes. The lying reverse leg extension is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps