What is Standing Leg Extension Rotation?
What is Standing Leg Extension Rotation? Standing Leg Extension Rotation is an easy bodyweight mobility exercise in which you lift a bent knee to 90°, extend the leg parallel to the ground and rotate it, targeting the quadriceps and hamstrings while improving hip mobility and balance.
How to Do Standing Leg Extension Rotation
- Stand tall: Stand with feet shoulder-width, engage your core, keep chest up and shoulders relaxed to establish stable balance before lifting the working leg.
- Lift knee: Slowly lift one knee to 90 degrees, keeping the thigh parallel to the floor and maintaining a neutral spine; breathe and control the movement.
- Extend leg: Straighten the lifted leg until it is roughly parallel to the ground, contracting the quadriceps and keeping toes pointed forward before rotating.
- Rotate foot: Rotate the extended leg outward so the toes and fingers point opposite directions, using hip muscles; avoid twisting your torso or dropping the standing hip.
- Return safely: Bend the knee to return to the starting position with control, set the foot down, then repeat for desired reps and switch sides.
Muscle Groups
Quadriceps, Hamstring
Description
Stand straight with your legs in your shoulder width.Lift one of your legs up bent in knee so it makes 90 degree angle. Straighten your leg by making your whole leg parallel to ground. When doing that, rotate your leg so your fingers point in opposite direction.
Finish repetition by bending your knee.
Movement Group
Mobility
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Standing Leg Extension Rotation?
This exercise strengthens quadriceps and hamstrings, improves hip mobility, balance, and single-leg control, and supports functional movements like kicking and gait. Its low-impact, bodyweight nature suits warm-ups, rehab, and mobility-focused sessions.
What are common mistakes when performing this exercise?
Common mistakes include leaning the torso, rotating from the lower back instead of the hip, using momentum, and letting the standing knee collapse. Focus on controlled movement, upright posture, and hip-led rotation to avoid strain.
How can I progress or modify the Standing Leg Extension Rotation?
To progress, add slow holds at full extension, increase reps, or practice without support. For more challenge try standing leg raises with rotation on a balance cushion. Modify by reducing range of motion or holding a stable support.