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Quadriceps · Beginner

Single Leg Extension (on stability ball)

Seated stability-ball single-leg knee extension combining quadriceps control with trunk and pelvic balance.

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Exercise overview

Training details

QuadricepsCore

Equipment

Stability Ball

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall near the center of a stability ball with both feet flat and the trunk braced.
  2. 02Shift enough weight onto one foot to keep the ball still without leaning backward.
  3. 03Slowly extend the opposite knee until that leg is nearly straight.
  4. 04Pause while the pelvis stays level and the supporting foot remains planted.
  5. 05Lower the foot under control, complete the repetitions, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Standing Knee Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSingle Leg BalanceComparable substituteBand Terminal Knee Extension (Stamp)Comparable substituteBand Seated Leg Extension

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