10 Best Single-leg Leg Extension Alternatives for Home or Gym

Ranked Single-leg Leg Extension Alternatives

10 substitutes, ranked by how closely each one matches the Single-leg Leg Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Standing Long Jump

   40% match

   • Quadriceps
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

   How to perform this exercise

   1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
   2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
   3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
   4. Measure the distance from your landing point to the starting point and track results.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Leg Extension
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
2. 

   2. Single Leg Butt Kick

   40% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Leg Extension
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
3. 

   3. Glute Kickback

   40% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
   2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
   3. Go back to the initial position as you inhale and now repeat with the left leg.
   4. Continue to alternate legs until all of the recommended repetitions have been performed.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
4. 

   4. Bench Jump

   32% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a short squat in preparation for the jump; swing your arms behind you.
   3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
   4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
   5. Turn around and face the opposite direction, then jump back over the bench.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
5. 

   5. Knee Tuck Jump

   32% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quadriceps.

   How to perform this exercise

   1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
   2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
   3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
6. Play demonstration

   6. Quads

   31% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
7. 

   7. Rocket Jump

   31% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
8. 

   8. Side Standing Long Jump

   31% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Leg Extension
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
9. Play demonstration

   9. Backward Jump

   31% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and jump backwards, pushing off with both feet.
   3. Land softly on the balls of your feet, bending your knees to absorb the impact.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Single-leg Leg Extension
10. Play demonstration

    10. Forward Jump

    31% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Swing your arms back for momentum.
    4. Jump forward explosively, extending your hips, knees, and ankles.
    5. Land softly on the balls of your feet and immediately go into the next jump.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Single-leg Leg Extension