Dumbbell Seated Leg Extension

Also known as: Dumbbell Leg Extension, Seated Dumbbell Knee Extension

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Body Part: Legs

Description

Seated dumbbell leg extensions train the quadriceps with one dumbbell held between both feet. Sit at the end of a bench, lean back onto your hands and extend both knees to raise the weight. Keep your thighs on the seat and your torso steady, then bend your knees to lower the dumbbell under control.

How to Perform

Sit at the end of a flat bench with both knees bent.
Hold one dumbbell securely between both feet.
Lean back slightly, support yourself with your hands on the bench and brace your abdomen.
Keep your thighs on the seat and extend both knees to raise the dumbbell.
Finish with the legs nearly straight, without snapping the knees into lockout.
Bend both knees slowly to lower the weight, keeping your torso angle unchanged.

What Muscles Work

Primary Muscle:

Tips

Start with a light dumbbell so you can learn a secure foot hold.
Keep even pressure on both sides of the dumbbell.
Place your hands where they can comfortably support your backward lean.
Pause briefly near the top to feel the front of your thighs working.
Exhale as you extend your knees and inhale as you bend them.

Common Mistakes

Swinging the lower legs to lift the weight.
Lifting the thighs off the seat or rocking the torso backward to create momentum.
Allowing the knees to drift apart, cave inward, or move forward during the extension.
Stopping short of a controlled near-full knee extension.
Lowering the weight too quickly.
Using a range of motion that causes the dumbbell to hit the floor or forces the hips to shift on the seat.