Leg extension

The leg extension has gotten a bad rap in the gym industry. For decades it’s been considered an isolation exercise for the quadriceps, something that you might want to throw in for a couple of sets after you’ve repped out on squats. Then there are those who advocate avoiding leg extensions altogether in the belief that they cause something called ‘knee shearing’, which is supposed to damage the knee joint. The reality is that the leg extension is the single best resistance exercise that you can do for your quadriceps. In this article, you’re about to learn why. I’ll also show you how to optimize your leg extension form and show you how to get the most out of them as part of your leg training routine. Why Do Leg Extensions? There are four parts to the quadriceps muscles: • The rectus femoris • The vastus intermedius • The vastus lateralis • The vastus medialis These four muscles have different origin points but they all insert on the upper end of the femur, or thigh bone. As a result, you cannot do an exercise to isolate an individual muscle; they all work together. Your quadriceps do one thing and one thing only – knee extension. That means that they allow you to move your lower leg from a fully contracted to a fully extended position. In that sense, it is identical to the triceps, which is the elbow extender. To work the quadriceps muscles you must do an exercise that performs the same movement as the function of the muscle. So, what exercise involves knee extension? That...

Often a subject of discussion if you should completely avoid it or if it makes a fundamental exercise to bulk up on your quads, the Leg Extension exercise does have its purpose. This classic torque-relying leg workout remains to be an essential part of a bodybuilder’s routine as its main goal is to isolate your quads exclusively. While there are many excellent alternatives like weighted squats and lunges, the Leg Extension is an old-school favorite that we still see to have a steady following. Although it is more favored for aesthetic purposes and muscle definition rather than performance training, a well-rounded set of quads make a fantastic physique. Before you slide on a Leg Extension Machine and start chasing the pump, let’s break down the know-how and the best leg extension tips to make the most out of this Schwarzenegger-approved movement. This Ultimate Guide Will Cover: • How to do a Leg Extension • 3 Leg Extension Benefits • Common Leg Extension Mistakes to Avoid • Leg Extension Muscles Worked • Leg Extension vs Leg Press • Our Trainer’s Suggested Reps, Sets, and Programs • Leg Extension Variations • Leg Extension Alternative Exercises • Frequently Asked Questions about Leg Extension How To Do A Leg Extension What You’ll Need: • Leg extension machine– With this machine, you’re set on doing the leg extension without any problem. Just select the appropriate weight to avoid knee injuries. Alternative Equipment: • Chair –A chair plus your body weight is enough to do a ...

The first time you walk into a new gym you probably notice a collection of machines. You may never glance their way again or they may be of interest to you depending on your goal and level of experience. The leg extension gets some hate for not being “functional” — sitting down while bending and straightening your knees is not something you need to do every day. But if you want to grow massive quads, the leg extension can function for that purpose. The ability to isolate your quads on the leg extension machine is invaluable. It can be a great addition to your program, especially along with Credit: Slatan / Shutterstock Big quads aren’t just for aesthetics. Building strong quads can help you run faster, jump higher, squat heavier, and learn how to build a mind-muscle connection as a beginner. Let’s get into the specifics of the leg extension — how and why to do it, what to avoid, and other versions to try — so you can • How to Do the Leg Extension • Leg Extension Sets and Reps • Common Leg Extension Mistakes • Leg Extension Variations • Leg Extension Alternatives • Muscles Worked by the Leg Extension • Benefits of the Leg Extension • Who Should Do the Leg Extension • Frequently Asked Questions Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opin...

• For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. • Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. • Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. • Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).

Intermediate 212 lb What is the average Leg Extension? The average Leg Extension weight for a male lifter is 212 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Leg Extension? Male beginners should aim to lift 78 lb (1RM) which is still impressive compared to the general population. By Weight and Age BW Beg. Nov. Int. Adv. Elite 110 46 89 149 225 311 120 52 98 161 239 328 130 59 107 172 253 345 140 65 115 183 266 360 150 72 124 193 278 374 160 78 132 203 290 388 170 84 139 213 302 401 180 89 147 222 313 414 190 95 154 231 323 426 200 101 161 239 333 437 210 106 168 248 343 449 220 111 175 256 353 459 230 117 181 264 362 470 240 122 187 271 371 480 250 127 193 279 379 490 260 132 199 286 388 499 270 136 205 293 396 509 280 141 211 300 404 518 290 146 217 306 412 526 300 150 222 313 419 535 310 154 228 319 426 543 Age Beg. Nov. Int. Adv. Elite 15 66 115 180 260 350 20 76 132 206 298 401 25 78 135 212 306 411 30 78 135 212 306 411 35 78 135 212 306 411 40 78 135 212 306 411 45 74 128 201 290 390 50 69 120 189 272 366 55 64 111 174 252 339 60 59 102 159 230 309 65 53 92 144 208 279 70 48 82 129 186 251 75 43 74 115 167 224 80 38 66 103 149 200 85 34 59 93 133 180 90 31 53 83 120 162 Intermediate 128 lb What is the average Leg Extension? The average Leg Extension weight for a female lifter is 128 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Leg Extension? Female beginn...

If you’ve ever been in a big-box gym before, you’ve seen plenty of guys doing classic leg exercises like squats and lunges and deadlifts. But there’s a good chance you’ve also seen a host of leg-training machines, one of which seems simple enough. It’s called the leg extension machine, and depending on who you ask, it’s either an exercise that you should avoid altogether, or it’s a fundamental move you should do in every leg workout. The machine’s in just about every corner of fitness you can think of, from high school weight rooms to physical therapy clinics to big-box gyms — and very often, it has a line of people waiting to use it, too. And why not, right? After all the movement is simple enough. You sit in the seat, let your calves loop around the leg roller, and straighten your knees, flexing your quads. It burns when you do it, and the burn is always good, right? Well, sort of. Truth be told, the leg extension has a purpose, but that purpose isn’t for everyone. Depending on your goals, you’ll want to hammer the leg extension a few times a week, or sit it out entirely. Let’s break down the how and why. What It Does The leg extension is an exercise designed to focus almost exclusively on your quads. Plenty of guys want big quads, which is why this machine gets major traffic. And your quadriceps, a blend of four muscles (rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis) are responsible for leg extension, the straightening of the knee. The vastus...

Leg extensions and leg curls are typically performed together as part of a superset during resistance exercise. They both isolate the leg muscles to build muscle and strength. But what’s the difference between the two? When should you include it in your resistance training program? In the following article, we’re going to go into detail about each exercise and what their differences are. Leg Extension Leg extensions are commonly performed on a padded leg extension machine. You’ll begin sitting against a padded seat with your feet under roller pads. You’ll then use your legs to raise a weight. What’s unique about the leg extension is it isolates the quadriceps. This allows you to focus on building muscle and strength in just this area. Leg extensions also help strengthen the ligaments and tendons around your knee cap. How to Perform the Leg Extension • Begin in the seated position on the leg extension machine with your knees at a 90-degree angle and your feet anchored beneath the leg rollers. • Grip the handles, tighten your midsection, and press your lower back into the seat. • Lift your legs until they reach near extension. Ensure you’re moving through a safe range of motion by not fully extending the legs. • Pause briefly, then slowly lower your legs to the starting position. Leg Curl Leg curls are performed on a padded leg curl machine. Seated leg curls involve sitting against a padded seat with your feet over a padded bar. From here, you’ll use your legs to lower a wei...

Leg extensions are a go-to exercise when it comes to directly targeting the quadriceps. It’s a killer way to finish a leg day. But, you may be wondering what your options are if your gym doesn’t have a leg extension machine (or it's often taken) or you’re working out from home with limited equipment? Well, you d on’t need to let your leg gains suffer, there are plenty of other great alternatives to leg extensions that will hammer your quads. 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. Table of contents: • What is the leg extension and what muscles does it work? • Benefits of quad isolation exercises • Are leg extensions bad for your knees • What makes for a good leg extension alternative? • 5 best leg extension alternatives • Quad training programming tips • Why you may not want to replace the leg extension machine WHAT IS A LEG EXTENSION MACHINE & MUSCLES WORKED Leg extensions performed on a 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. They originate at the ilium (upper hip ...