Find a tall seat—jerk block, reverse hyper machine, bench stacked on boxes—anything you can sit on that allows your legs to dangle freely. Grip your medicine ball between your ankles and squeeze to hold it in place. Extend your legs out in front of you and lower back down to a slow count.

Here are the best options. To do a leg extension at home without the machine, it’s best to use resistance bands or ankle weights and a chair. Bodyweight exercises like squats, lunges, and wall sits target the quadriceps like a leg extension but also the glutes and hamstrings. Weight benches and cable machines can also be used