Alternative leg extensions

The leg extension, or knee extension, is a type of strength training exercise.

The first 30 people to grab our NEW! The leg extension is a classic exercise that's performed using a leg extension machine in the gym. Still, it's also an exercise that has a fantastic range of lesser-known alternatives. The alternative exercises can often be less stressful on your joints and produce more effective results when it comes to building specific muscles in your legs. With our top 8 leg extension alternatives, you can put together a targeted leg-day routine that you can practice anywhere, with just a few booty bands and the motivation to build a healthier body!

Alternative leg extensions

New customer? Create your account. Lost password? Recover password. Remembered your password? Back to login. Already have an account? Login here. So what leg extension alternatives are there to continue building those tear drop quads and stack on more strength. Leg extensions are an isolated movement that stimulates and contracts the quadriceps.

You may notice it is easier to maintain full foot contact, alternative leg extensions, even as you reach the bottom position. Leg extensions are great rehabilitation exercises for people who suffer from knee pain.

Updated On: January 31, 2 Comments. 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.

The leg extension, or knee extension, is a type of strength training exercise. Leg extensions are done on a leg extension machine. You sit on the machine with a weighted pad on top of your lower legs. Then you use your quads to repeatedly extend your knees and lift your lower legs. While the leg extension is a great quad workout , it might not be the most practical move.

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.

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March 12, 9 min read. Raise your right foot 1 or 2 inches off the floor. My Wishlist Save. The Myth of Flexing for Muscle Definition Some people think that really flexing or squeezing your quadriceps during leg extensions brings out the definition. Your thighs should be parallel to the floor and your ankles under your knees. Selecting exercises that align with these biomechanics is advisable when searching for alternatives. Sets and Reps : Try performing two to three sets of 10 to 12 repetitions per side. You can easily find one that fits your budget and space. Guinea GNF Fr. Login to see your wishlist! Ensure that your legs maintain the hip-width distance. There should be a straight line from your head to your heels.

Updated On: January 31, Leg extensions are a go-to exercise when it comes to directly targeting the quadriceps.

This significantly reduces the exercise's effectiveness. Hinge joints allow flexion and extension in one plane with limited degrees of motion in all other planes, we can compare the similarities of the knee joint to a hinge on a door. A leg extension machine alternative will allow you to reduce your risk of injury and globally exercise your quadriceps in a more functional way. Romania RON Lei. There are a lot of leg extension alternatives you could be doing, but only a few that you should be doing. The quad consists of four parts or heads, namely the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. This is dependent on the weight, stimulus goal and accessibility to equipment. Maintain a neutral spine throughout the exercise. Sweden SEK kr. To fuel your quest for more gains, check out more BarBend articles on building your best tree trunks. Browse resistance bands Shop Now. Instead of elevating your front foot, your rear foot is placed on a platform, shifting more of your body weight onto the working leg. Equipment: Dumbbell Bench Weight plate optional Step-by-Step Guide: Sit on the end of the bench in an upright position and see if your feet touch the ground.