Step by step instructions, muscle activation and variants for the Dumbbell Sitting Leg Extension.
The dumbbell sitting leg extension is a classic quadriceps isolation exercise performed on a bench, where a single dumbbell is gripped between the feet and lifted by extending the knees. It replicates the movement of a leg extension machine using only a dumbbell, making it accessible when machines are unavailable.
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The Dumbbell Sitting Leg Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.