What muscles does the Assisted One-Leg Extension work?

The Assisted One-Leg Extension primarily targets the glutes and lower back, making it great for building posterior chain strength. It also engages the upper legs, particularly the hamstrings, as secondary muscles.

What equipment do I need for the Assisted One-Leg Extension?

You’ll need a bench and a training partner to support your ankle during the movement. If you don’t have a bench, a sturdy elevated surface like a plyo box or table edge can work as an alternative.

Is the Assisted One-Leg Extension suitable for beginners?

Yes, beginners can perform this exercise with proper guidance and lighter intensity. Start with slow, controlled movements and focus on form before adding more repetitions or range of motion.

What are common mistakes to avoid when doing the Assisted One-Leg Extension?

Avoid arching your lower back or swinging the leg too quickly, as this can reduce muscle engagement and strain the spine. Keep your core tight and control the movement through both the lowering and lifting phases.

How many sets and reps should I do for the Assisted One-Leg Extension?

For strength and toning, aim for 3 sets of 10–12 reps per leg. If you’re training for endurance or rehab, use lighter intensity and increase to 15–20 reps with strict form.

Are there safer ways to perform the Assisted One-Leg Extension?

To minimize strain, ensure your hips are aligned at the bench’s edge and keep your partner’s assistance gentle. Engage your core throughout the movement and avoid locking your knee at the top.

What variations can I try for the Assisted One-Leg Extension?

If you don’t have a partner, you can perform a single-leg hip extension with a resistance band anchored behind you. You can also slow down the tempo or add ankle weights for extra glute activation.

Assisted One-Leg Extension

Target Muscles

Primary:

Glutes

Lower Back

Secondary:

Upper Legs

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Lie face down on a bench with your hips at the edge and one leg extended straight back, supported by a partner at the ankle. Slowly lower your extended leg toward the ground, then lift it back up, squeezing your glutes and keeping your core engaged for stability.

Step-by-Step Instructions

Position yourself face down on a flat bench or box, ensuring your hips are at the edge.
Have a partner stand behind you, ready to support your non-working leg.
Extend one leg straight back, keeping it slightly elevated off the bench.
Your partner should hold your extended leg just above the ankle for support and control.
Engage your core and glutes to maintain stability and a neutral spine.
Slowly lower your extended leg towards the ground, feeling a stretch in your glutes and hamstrings.
Pause briefly at the bottom of the movement.
With controlled movement, raise your extended leg back to the starting position, squeezing your glutes at the top.
Repeat for the desired number of repetitions.
Switch legs and repeat the exercise on the other side.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises

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Upper Legs

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45-Degree One-Leg Hyperextension (Arms in Front of Chest)

Glutes

Lower Back

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Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Assisted One-Leg Extension work?: The Assisted One-Leg Extension primarily targets the glutes and lower back, making it great for building posterior chain strength. It also engages the upper legs, particularly the hamstrings, as secondary muscles.
What equipment do I need for the Assisted One-Leg Extension?: You’ll need a bench and a training partner to support your ankle during the movement. If you don’t have a bench, a sturdy elevated surface like a plyo box or table edge can work as an alternative.
Is the Assisted One-Leg Extension suitable for beginners?: Yes, beginners can perform this exercise with proper guidance and lighter intensity. Start with slow, controlled movements and focus on form before adding more repetitions or range of motion.
What are common mistakes to avoid when doing the Assisted One-Leg Extension?: Avoid arching your lower back or swinging the leg too quickly, as this can reduce muscle engagement and strain the spine. Keep your core tight and control the movement through both the lowering and lifting phases.
How many sets and reps should I do for the Assisted One-Leg Extension?: For strength and toning, aim for 3 sets of 10–12 reps per leg. If you’re training for endurance or rehab, use lighter intensity and increase to 15–20 reps with strict form.
Are there safer ways to perform the Assisted One-Leg Extension?: To minimize strain, ensure your hips are aligned at the bench’s edge and keep your partner’s assistance gentle. Engage your core throughout the movement and avoid locking your knee at the top.
What variations can I try for the Assisted One-Leg Extension?: If you don’t have a partner, you can perform a single-leg hip extension with a resistance band anchored behind you. You can also slow down the tempo or add ankle weights for extra glute activation.