Leg Extension
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The leg extension, also known as a quad extension, is a tried and true method for building bigger and stronger quads. While it shouldn't be prioritized above more functional exercises like squats and lunges, it can certainly be a useful addition. It allows you to specifically target and develop your quad strength and size.
The Basics
The leg extension is classified as a lower body push that that primarily targets the quads. It is an isolation exercise because it targets one muscle group and only involves one joint.
The Basics
The leg extension is primarily used as a strength exercise. It is classified as a knee extension movement. It is more generally classified as a lower push movement. Since it specifically targets one muscle group, it is considered an isolation exercise.
Form
Set Up
- Adjust the seat so that your legs hang comfortably over the edge
- Adjust the pad so that it's just above your ankle
- Take a seat and brace your core
Execution
- Extend your legs against the pad
- Focus on using your quads to straighten your legs
- Pause at the top before lowering the pad under control
Common Mistakes
Leg Pad Too High or Low
The leg pad should be positioned just above where it would push on your ankle. Any lower can put too much pressure on your tendons. Going too high can be uncomfortable as well as reduces the effectiveness of the exercise.
Going Too Heavy
The leg extension is a quad isolation exercise, meaning that the reason for doing it is to specifically work your quads. By going too heavy, your body may compensate by getting other muscles or body movement involved. Keep the weight light enough that you keep the focus on your quads.
Additional Info
Safety
The leg extension places a different kind of stress on your knee compared the usual compound exercises like squats and lunges. During most movements, the quads and hamstrings are supporting the knee simultaneously. However, with the leg extension, only the quads are acting which puts a significant amount of shear stress on the knee joint. Be cautious when performing leg extensions, particularly when using heavier weights.
Programming
Compared to most of the compound exercises that work your leg muscles, the leg extension allows you to specifically target and develop your quads. While this is great, it doesn't mean that it should replace compound exercises, like squats and lunges in your training.
Rather, it should be used as an assistance exercise, performed after your compound movements to accomplish a specific goal. For example, if you feel like your quad development in particular is lagging behind, adding in some leg extensions after your squats can help to improve your quad development.
