Having a structured routine for leg day is essential when balancing your body’s muscle mass and strength. Adding leg extension alternatives to your lower-body exercises can help you pack on solid, even muscle. It’s a great way to work your legs while also keeping your joints strong and healthy.
You might be wondering, are leg extensions necessary? What if you don’t have the time or ability to get to the gym every week? If you don’t have access to the machinery or gym equipment, there is no reason to skip this exercise.
There are plenty of ways you can get the same results at home with minimal equipment and these effective leg extension alternatives.
What is a Leg Extension?
The leg extension exercise specifically targets the quadriceps muscle. It is one of the only exercises that isolate the quadricep without the help of other muscle groups.
This exercise is done on a leg extension machine. You will start in a seated position with your knees bent and your ankles behind the weighted pad. Choose the appropriate weight and keep your back straight.
Hold the sidebars by your seat, and slowly extend your legs out. As you lift the weighted pad, straighten out your knees without locking them. Pause here for just a couple seconds, then slowly lower your legs back to the original position.
This type of exercise allows for full exertion of the quadriceps muscle, which results in some really nice muscle work and building.
Are There Alternatives To Leg Extensions?
Not all of us have the time and money to make it to the gym for every exercise. There are plenty of reasons why the gym might not be an option for you.
Buying that fancy machinery for your home is even more expensive and unnecessary, but what can I use instead of leg extensions? There are plenty of ways to do leg extensions at home.
Below you will find a hefty list of leg extension alternatives you can easily do at home with minimal equipment.
For this exercise, you will start by lying flat on the ground. Bend one knee at a 90-degree angle while keeping the other leg straight. Your toes should be pointed towards the ceiling.
Lift your straight leg towards the ceiling while contracting your quadriceps muscle. Hold for five seconds, then slowly lower your leg back down.
It is essential to keep your back flat on the floor and your knee straight during this exercise. If you would like more advanced training, try adding ankle weights.
To start a reverse lunge, stand straight with your feet shoulder-width apart. Step one leg back and touch the ground with the balls of your foot, keeping your heel off the ground.
Bend both knees while sinking into your hips and keeping your back straight. Push off your front heel and come back to a standing position.
You can either alternate each leg or complete a round of reps on the same leg before switching. To make this move more challenging, try it while holding dumbbells.
You will need a bench or a sturdy chair to complete this activity. Stand in front of the chair and place one foot behind you on the chair, toes facing down.
While your foot is elevated, squat down by bending your front knee. Make sure you keep your knee behind your toes to prevent over-extension.
Finding your balance can be difficult in this position. Try a few practice reps first to get a comfortable position and steady balance.
Cyclist squats will certainly make you feel the burn. Keep your feet close together with about five inches in between. Lift onto the balls of your feet and squat down.
The cyclist squat is another exercise that’s difficult to find your balance. To elevate your heels, rather than balance, you can place a weight or other sturdy object under your feet.
Ensure your feet are not too far elevated, you only want about an inch or two off the ground.
Step-ups are another great alternative but do need a chair or bench at a specific height. You want your platform to be tall enough that your upper leg is parallel to the ground when stepping up.
Step one leg onto the platform, making sure your entire foot is on top. Push through your heel as you step your other leg up and lift the knee.
Hack squats are machine-based exercises. This is an excellent option if the leg extension machine is being used or unavailable.
You will lie at an angle on this machine with a padded weight on your shoulders. Starting in a squatted position, you will push off the platform while lifting that padded weight until you are standing.
The L-Sit exercise can be done on the floor or with dip bars. If you are on the floor, sit with your hands by your hips, and lift yourself off the ground.
Slowly lift both legs into the air until you are in an L position. Hold that position for as long as you can, then slowly lower back down.
If you are using dip bars, make sure your back stays straight as you lift your legs up into a similar L position.
Bodyweight leg extensions are done by sitting on top of your bent legs. Lift your glutes off of your legs and lower your upper body up and back.
Keep your back and torso straight while completing this activity to create maximum resistance on your quadriceps muscle.
While standing with your feet hip-width apart, step one leg out to the side while keeping your toes facing forward.
As you put the leg down, move your body weight over to your knee, and sink into your hips. Push off with your heel to come back to your original position.
While standing straight, lift one knee, creating a 90-degree angle. Slowly extend your leg out until straight, then lower back to the 90-degree position.
This exercise can also be done with ankle weights to create more resistance.
Front-weighted squats are done with a bar weight. Hold the bar at chest height until it is touching the front of your shoulders.
Keep your elbows forward and lift them high so they are not resting on your chest. From this position, complete a normal squat.
Dumbbell leg extensions
If all you have is a bench and a single dumbbell than you have enough to do dumbbell leg extensions.
Leg Extension At Home
All of the exercises above that are done with your body weight can be done at home or anywhere for that matter.
If you find that they are a little to easy and you don’t have any weights try buying a pair of ankle weights.
They’re cheap, lightweight, small, and easy to transport if needed.
They offer a lot of versatility and you don’t have to learn a new exercise or program to use them.
You just put them on and do the same workouts you’ve always done.
Which Muscles Do Leg Extensions Target?
Leg extension exercises target your quadriceps muscle. This muscle is located on the top of your upper legs and is used for extending the knee during walking, running, and jumping.
The quadriceps muscle group is the largest in the body and one of the hardest to isolate. Leg extensions on a machine do a really great job of targeting only the quadriceps muscle.
Most leg exercises also incorporate either your hips or glutes to complete the movement, so doing this exercise on a machine really helps focus your muscle building.
Leg extension alternatives do not fully isolate the quadriceps muscle and will include other muscle groups while completing the exercise. The key is to choose the activity that best meets your goals.
How Effective Are Leg Extensions?
Leg extensions can be highly effective and a great addition to your workout. Your quadriceps muscle is rarely used at full capacity.
When running or walking, you don’t have enough extension in your leg to fully work that muscle. Since that muscle controls your knee’s flex, this can lead to poor knee health and injury.
Engaging in this targeted exercise can work your quadriceps better than any other activity and be more effected in building that muscle.
Are Leg Extension Alternatives Just As Viable?
Leg extension alternatives may not completely isolate the quadricep muscles as leg extension machines do, but you can get very similar results.
Be sure to put your focus on the quadricep muscle during each alternative exercise. Although other muscles will be used, these moves will mainly target the quads.
Benefits of Leg Extension Exercises
Great way to finish off leg day
Leg extensions are a great way to end your leg day. Because you are only targeting one muscle, you won’t have to worry about the rest of your body feeling fatigued.
Improves knee health
Are leg extensions bad for your knees? Some people believe this is true when they actually can greatly improve knee health.
Strengthening your quadriceps provides better protection for your patellar ligaments and knee joints, which protects future injuries from occurring.
So how do you do leg extensions safely? Don’t go crazy on the reps, and keep your speed slow. It’s critical that you extend your knee without locking it.
This is not an exercise to push yourself with weight. Start small and work your way up. If you feel any pain, stop right away and consult a doctor before continuing.
Leg extension alternatives greatly enhances your quads
Your quadricep muscles rarely get up to max exertion, which means most exercises do not do a great job of selectively targeting that muscle. Leg extension exercises can achieve this goal and efficiently build quadriceps muscles like no other.
Helps you perform everyday activities
We use our quads to balance, walk, run, and jump. Improving your quadriceps muscle can help you perform these daily activities while also avoiding injury. Strengthening this muscle group can help with your balance and coordination as well.
Leg extension exercises are exceptional for solely targeting your quadriceps and building even muscle mass throughout your legs.
If you don’t have the ability to hit the gym, alternative leg extension exercises can help you meet your goals. Add one of these to your next exercise and feel the difference!