Alternative leg extensions

New customer? Create your account. Lost password?

Leg extensions are the accessory glue that holds leg day together. Here are the eight best leg extension alternatives — and why you should try them out. We are not a medical resource. They are not substitutes for consulting a qualified medical professional. Leg extensions are one of the best leg exercises , and for good reason.

Alternative leg extensions

Defined as a resistance weight training exercise, the leg extension is an isolated exercise specifically targeting the quadriceps muscle. Leg extensions are generally performed on a leg extension machine by lifting a padded lever with your lower legs. As mentioned above, the leg extension movement targets the quadriceps muscle — the group of muscles comprising the front of the thigh. In fact, this exercise exclusively targets your quadriceps. Leg extensions can build strength in your lower body and build muscle definition in your thighs. If your goal is to build large, well-defined, quadriceps, then yes, leg extensions can be effective — if performed correctly. If your goal is to implement a full-body routine to work your body globally as one unit and improve overall muscle function to increase lifetime longevity and health — mainstream leg extensions are not effective. The fitness professionals at In Motion O. This style of exercise allows your feet to move freely because they are not planted on the ground. While this is beneficial when trying to isolate a specific muscle, it can increase your risk of injury. For those who will tell you to ditch traditional leg extensions, their reasoning will likely be the potential effect on the knee due to constant tension on the ACL.

Reverse Prowler Push The Reverse Prowler Push is a challenging leg exercise that effectively mimics the mechanics of a leg extension without the need for a leg extension machine.

March 12, 9 min read. Few exercises target the quads as leg extensions do. This exercise might look deceptively simple, but it tests the strength of your quads, helping you strengthen, tone, and grow out the muscles. The leg extension is performed at a commercial gym using a leg extension machine. You simply have to make do with other equally efficient leg extension alternative exercises. Below, we have compiled a list of the best exercises you can perform in place of leg extensions.

Updated On: January 31, Leg extensions are a go-to exercise when it comes to directly targeting the quadriceps. The key to substituting the leg extension machine is to use exercise variations that follow the same or similar biomechanics and have adequate loading potential. This way you can achieve the desired stimulus for your quadriceps according to your training program and you can apply exercise progressions over time. This is the approach we've taken when considering the top leg extension machine alternatives. Leg extensions performed on a leg extension machine start in a seated position where the back is resting against the seat and the hips and knees are in a flexed position. Both legs press against a weighted pad, positioned at the lower shin, into an extended position of the knees.

Alternative leg extensions

If you love a quad pump from the leg extension machine, you can try the best alternative exercises for doing them at home or in a gym without the machine. I've broken them down by the equipment used, such as other machines, free weights, bands, or bodyweight. I do not have a leg extension machine at my sports performance facility, so I have used all of these alternatives with my athletes. I even use some of these exercises on every leg day for my training. The close stance hack squat increases the range of motion of the squat while emphasizing the quads. The deep range of motion will create a more substantial stretch on the quads, which puts all of the focus on the quads. Pro Tip: As with many other exercises, you can wear shoes with an elevated heel to prioritize the quads. Elevating the heels will increase the range of motion and demand on the muscles around the knee, like the quads.

Premsocks

Add to wishlist. Its popularity stems from the minimal setup, intense effort, and huge quadriceps development. The three questions below are a great guide to help narrow down your most optimal leg extension alternative: Does the exercise target the quads as best as possible? The hack squat is an excellent auxiliary movement that can assist in developing better squat form and improve strength gains. Cross your arms at your chest to keep the tension in your body. Load one leg at a time. Drive through the feet and come back up to standing. Keep your neck neutral, and your chin tucked. Hungary HUF Ft. Learn what research has to say…. Lower yourself while keeping your back straight until your legs form a degree angle with the floor. It's essential to control this movement to avoid strain or discomfort. Out of all the quadriceps muscles, only rectus femoris crosses both at the hip joint and knee joint. On the flip side, certain leg extension alternatives are much more difficult to safely or effectively load.

The leg extension, or knee extension, is a type of strength training exercise. Leg extensions are done on a leg extension machine.

These alternatives not only work the quads, but other leg muscles as well. These limiting factors should be a consideration when you pick the exercises you'll be swapping in for the leg extension machine on leg day. In this exercise, the primary joints involved are the hips and knees, and the legs move within the sagittal plane, mimicking the leg extension movement. Follow these steps to complete the reverse Nordic curl: Kneel on a mat or soft-surface floor Sit back onto your feet If you are new to this exercise, keep your feet and knees hip-width apart. Continue leaning back until your body is close to the ground and your butt almost touches your heels. As opposed to the traditional lunge, the curtsy lunge targets the inner quads along with your glute medius, and minimus. The quadriceps femoris muscle group consists of four individual muscles in the anterior compartment of the thigh; rectus femoris, vastus medialis, vastus lateralis and vastus intermedius. Leg extensions are the accessory glue that holds leg day together. The quad consists of four parts or heads, namely the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Increased Strength Although leg extensions will increase quad and leg strength, more time under tension and greater range of motion, will enable more strength. Lean back, lowering your shoulders toward the floor by bending at the knee Keep your hips extended and your core engaged Continue to lean back as far as you are able to control Engage the quadriceps to return to your starting position Work your way up to sets of 10 repetitions Important things to remember: You may not be able to lean very far back when starting out Do not let your hips drop backward at any point during the movement Your hip flexors will disengage, making the exercise virtually pointless Why Is the Reverse Nordic Curl a Good Leg Extension Substitute? We value and prioritize our relationships with our members.