Single Leg Extension Video

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Watch detailed HD single leg extension exercise demonstration video. For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Begin with your hands and knees on the floor. Your knees should be directly under your hips and your hands should be directly under your shoulders.

Step 2. Tighten your core and abdominal muscles. Then, lift your right arm and left leg straight out. Your spine should be straight.

Step 3. Hold the position for 5-10 seconds.

Step 4. Then, return to the starting position and repeat with your left arm and right leg.


The single leg extension is a simple exercise for caring for the low back. The single leg extension works the low back forcing the user to balance. After he has assumed a stance on all four, the user should extend one leg behind him. At the same time, he should extend the opposite arm. Both limbs should be extended straight out. After holding at the top of the motion, the exercise is repeated to with the opposite arm and leg. Since this exercise is for back care, it should be performed with added weights. The single leg extension should be done slowly and deliberately, taking care to hold at the top of the motion to really work the stabilizer muscles.

Single Leg Extension Hold 1
Single Leg Extension Hold 5

Updated: April 4th, 2015