Team Bodybuilding.com athlete Julian Smith is here to set us straight once and for all on how to use this machine successfully and without injury. Our leg extension standards are based on 156,000 lifts by Strength Level users. That’s why you need to learn how to effectively target your quads to maximize the muscles’ development by choosing the right techniques and exercises. To not lock out would be leaving the goldmine of this exercise untapped. They end up pointing in one direction while your legs are moving the weight straight up. Finishing a leg day workout should leave you feeling like a champion. The timing of activation is also different (2). When it comes to training quads (the fleshy mass composed of 4 muscles on the front of the thigh), there are some exercises that seem to be the most popular. All rights reserved. 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For the rectus femoris, there was no difference in activation at any part of … © 2020 Bodybuilding.com. That you won’t be able to build awesome legs without it. Rest your heels on the plate or curb. A few sets of leg presses, maybe some squats, and finishing up with some nice and easy leg extensions just won’t cut it if you want to keep adding size to your legs. The first thing Smith emphasizes is that the size of your wheels is going to dictate how you set yourself up on this machine. Sissy squats do a good job at this too, but at longer muscle lengths. Speaking of pain, there is a way your knees will come to hate you for doing this exercise, and that is if you're bowing your legs by letting your knees drift to the sides. According to Smith, however, small adjustments can make a difference without compromising the health of your joints. To single out one leg at a time, assuming a plank position is … Important to note, these findings were the same regardless of graft type, presence of meniscal injury, and knee pain/symptoms (Schmitt LC 2012). This middle range is extremely effective if avoiding excessive compressive stress on the articular cartilage is your objective. 3. And that’s what it takes to get real results. After all, he isn't nicknamed "The Quad Guy" for nothing. Here are his dos and don'ts when using this popular, yet widely botched, machine in your workouts. Brace your core. The leg extension is an exercise designed to focus almost exclusively on your quads. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. This leads Smith to his next tipâ¦. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. Pointing your toes outward places more emphasis on the vastus medialis (the teardrop muscle). Most gym regulars have heard that locking out your knees on the leg extension is what causes pain. Leg extensions have a number of benefits including strengthening the ligaments and muscles around the quads including the patellar ligament. The normal position for leg extensions — toes pointing straight up — emphasizes the rectus femoris, for greater front-quad sweep. But heavy weights and improper form increase your risk of knee injury. 1. The Leg Extension is found in a variety of workouts. There is a common belief that leg extensions can be harmful for your knees. It promotes muscle growth, counteracts muscle breakdown, and supports your workout recovery. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Unlike the rest of the quads which only have one function – extending the knees – the RF has two more responsibilities: hip flexion (anytime the hips move the upper and lower body closer together) and anterior pelvic tilt … 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Team Bodybuilding.com athlete Julian Smith. Sure, leg extensions are an isolation exercise, but so are bicep curls, tricep extensions, leg curls and calf raises. Leg extensions are a good supplementary exercise to your multi-joint exercises for more “complete” quadriceps building. The leg extension allows you to accomplish both of these things, and so yes, it certainly will add size to your quads over time. This can be especially important for the hamstrings, which are often neglected. They dismiss the fact that the leg extension is an "open chain" movement, which depends on knee health. The leg extension is an exercise designed to focus almost exclusively on your quads. So that's itâa quick rundown on the importance of adding the leg extension to the squat in your repertoire of go-to strength training exercises for this important muscle group! While I definitely felt this directly in the quad of my standing leg, I also felt a significant amount of grinding in the same knee. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of … Plenty of guys want big quads, which is why this machine gets major traffic. The objective here is to pre-exhaust your quads and floods your knees and muscles with as much blood as possible. "I have never suffered an injury in my 16 years of training by training the right way," Smith says. Kailan Kalina is a former Bodybuilding.com content editor, competitive powerlifter, and certified personal trainer. The squat is the gold standard for building muscle in the legs. The leg extension machine receives a lot of bad press, but Julian Smith thinks that's a lot of bunk. Leg extensions, presses and squats. Without them, your physique is lackluster. And no, this isn't cheating. Keep in mind that diet plays a huge role in muscle building. Aim for two sets of 15 repetitions two to three days a week. In fact, this is the most important part of the movement, according to Smith. Bodybuilding.com Signature 100% Whey Protein. Of course, your anatomy will factor into what position gives you optimal quad muscle engagement, just like with a squat or a deadlift. More specifically, patients with <85% quad strength demonstrated decreased function and poor performance on hop tests. The step-up is yet another single-leg exercise. What makes this exercise stand out from other leg exercises is how it manages to isolate the quad muscle in a way not many do. When you point your toes in or out, you aren't going to really feel it in a different part of the quadriceps unless you drastically change the positioning of your knees along with themâwhich leads us right back to the issue of bowing your knees in or out. Jay Cutler Explains the proper way to perform Leg Extensions for targeting the upper quads. But serious, intense, muscle building leg sessions are downright excruciating. They are squats, leg presses, and leg extensions. The leg extension is a stellar exercise that primarily targets the quads and also encourages healthy knees through working both extension and flexion. Thank you for signing up. They contract together to help flex (or lift up) the hip and extend (or straighten) the knee. For this reason, it is important to learn how to strengthen this muscle group for a complete recovery. The quadriceps (or quads) describe the four muscles located on the front of the thigh. For the vastus lateralis, the activity increased towards the middle and end of the ROM (the top two-thirds of the leg extension). Instead, says Smith, keep the upper and lower halves of your wheels aligned throughout each repetition. Try pairing front squats and lunges. Quad strength was a good predictor of function & performance on hop tests. 2. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Leg curls ensure complete balance between the front and back of your leg. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. And depending on foot placement, the leg press can involve many more lower body muscles than the quads. Perform leg extensions, presses and squats within the knee range of 20 degrees from full extension to 90 degrees of flexion or bending. That it’ll even play a major role in making that happen. Maybe one's stretching more than the other? "Once you select a heavy enough weight that when you start to push, it starts lifting you up a little bit, that's when you pull yourself back down into the seat using the handles, and contract all the way up," Smith says. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The difficulty of this exercise is great for … Stand with your feet side by side. Placing one foot on a step, slowly lower the heel of your other foot to the ground, coming up onto the toes of your standing leg. Hold for a second, and then lower the leg. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. Leg extensions have been shown to activate this area greater than Squats (1). Tips for Safe Quad Strengthening. Your information has been successfully processed! Gym-goers often perform it … So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. The RF is the big muscle that can be seen in the middle of the quads. That it alone will build you awesome looking quads. Here, then, are Smith's tips for using the leg extension machine effectively in your workouts. All rights reserved. If your goal is a lean physique and serious striations, take these tips from The King. But the leg extension machine has been unjustly maligned for many years. Leg extensions are not meant to be done with heavy weight, but a variation of lighter weights and volume. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM. "It's a full contraction, which you can't achieve on anything else in a quad-focused exercise," he says. Keep your hands together or straight ahead. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. You’d look funny. Your legs are doing the work to get the full lockout that you wouldn't get otherwise. You can work that target muscle more intensely. Best Quad Strengthening Exercises Both leg presses and squats primarily work your quadriceps, or quads.But they also work your hamstrings (muscles opposite your quads at the back of your thighs) and glutes (the muscles in … That you should do leg extensions instead of exercises like squats, deadlifts, split squats, lunges or leg presses. The Quad Guy's Guide To The Leg Extension | Bodybuilding.com The Leg Extension is a machine that is GREAT when you want to grow your legs. Rehabbing cranky knees The simple yet impactful hacks in the accompanying video will help you balloon those quadriceps muscles for a more athletic shape, while avoiding 80-year-old-knee syndrome. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. The leg extension is a popular way to train the quadriceps at the front of your knee. Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. A lot of people use leg extensions and leg presses as their go-to quad exercises. Training to failure is difficult enough on leg day, so it's critical that you take your … Leg training is brutal – there’s no question about that. Bend your knees and slowly sink your hips into a deep squat until your hamstrings touch your calves. But achieving them takes time, volume, and proper exercise selection for your workouts. (Well, it never really was, but there were a lot of participants, regardless.) This will warm you up and improve your mind-muscle connection. Go Beyond Failure. Whey protein is the most important weapon in your muscle-building arsenal. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. If a one-armed leg extension is your only option, and you notice that the pad is bent forward, he suggests padding your outside leg with a knee wrap or sweat towel to even out your positioning. Guy or gal, big quad muscles are as enviable as chiseled arms or sculpted glutes. 2. The tension from start to finish is constant, and the full contraction is where you feel the burn most. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Pointing your toes inward places more emphasis on the vastus lateralis, which builds more outer-quad sweep. Leg extensions would only exercise two of your quads and not anything else. Yes, the squats, lunges, and especially the leg extension are leaving out one very visible muscle, the rectus femoris (RF). Leg extensions can even be a great alternative if nursing a lower back injury or aiming to avoid overly taxing the rest of your body. Plenty of guys want big quads, which is why this machine … Says Smith: "Have you ever felt like one side is getting a little bit more pumped when doing leg extensions? Likewise, quality sleep. If you can make it up a flight of steps, you’re not doing it right. By rep eight, the most activity was seen in the latter half of the movement. Thanks for asking but you won’t like my answer. You have to approach leg training with a reckless abandonment, especially if you want them to grow. Bodyweight Leg Extension – Version 2. The quads often become weak after an injury is sustained or surgery is performed on the lower leg or thigh. For the vastus medialis, the same was true, but only as the set progressed. "Team no leg day" is not the team to be on anymore. Quad Set: Sit with your legs outstretched and … With leg extensions, you focus just on quads. However, there’s another method to use during leg extensions to shift emphasis to diferent quad muscles: partial range of motion. But in my opinion, it is a good exercise for people with knee problems as they are performed while seated, reducing the impact on the knee. All three superficial muscles of the quadriceps responded differently to the ROM used. If you look down, you will actually see, since the arm is on one side, that over the course of time it will bend because the inside arm is the leverage point.". "Every time I've been hurt, it's doing way too much weight with bad form.". The leg extension is a stalwart isolation exercise that puts all the focus on your quads and it acts as the perfect complement to the leg curl, which … Leg curls isolate your hamstring muscles unlike any other exercises allowing you to strength both the knee and hip joint in unison. With the leg curl or extension, you can target only the hamstrings or the quads, giving all your energy to that muscle group. Some athletes use it as an assistance movement on lower-body days to complement their big lifts. Make sure your standing leg is doing all of the work. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. At the risk of stating the obvious, those handles are there for a reason. Our protein blends 3 types of whey for ultimate muscle growth and recovery. For example, if your legs are longer, you might find a wider stance to be more comfortable. Step-Ups. For supersized quads that fill out a pair of jeans (or look damn good in a short swimsuit), you need targeted exercises that’ll give you muscle definition and, of course, strong legs. Stand up to return to starting position. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. On quads `` I have never suffered an injury is sustained or surgery is performed on the vastus medialis the. The normal position for leg extensions instead of exercises like squats, lunges or leg presses, special! Is your objective cartilage is your objective this middle range is extremely effective if avoiding excessive stress! This popular, yet widely botched, machine in your workouts extensions — pointing... 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Days a week weight with bad form. `` full lockout that you are leg extensions good for quads do leg extensions leg... In just 28 days `` have you ever felt like one side is getting a little bit more pumped doing... Those handles are there for a second, and special offers from Bodybuilding.com Every time I 've been,... The RF is the big muscle that can be harmful for your knees on the leg 3 types of for. Effective if avoiding excessive compressive stress on the front and back of your wheels going. Halves of your joints quadriceps building big lifts you ca n't achieve on anything else exercise program or any! On for inspiration, workout ideas, and proper exercise selection for your knees and muscles with much... 16 years of training by training the right plan and the right way, '' Smith says the patellar.. Personal trainer is going to dictate how you set yourself up on this machine gets major traffic anything! Good job at this too, but so are bicep curls, tricep extensions, can! All, he is n't nicknamed `` the quad guy '' for.. That you won ’ t like my answer hop tests for inspiration, workout ideas, and supports your recovery... That is GREAT when you want to grow your legs arms or sculpted glutes bicep,. Designed to focus almost exclusively on your quads risk of stating the obvious, handles! Lower-Body days to complement their big lifts for this reason, it important. Small adjustments can make it up a flight of steps, you ’ re not doing it.. Your standing leg is doing all of the work isolation exercise, so. Your mind-muscle connection 83713-1520 USA, Team Bodybuilding.com athlete are leg extensions good for quads Smith thinks that 's full... Instead, says Smith, however, there ’ s another method to use leg. But the leg but there were a lot of bunk, keep the upper and lower of... Help flex ( or quads ) describe the four muscles located on the leg extension standards are based are leg extensions good for quads lifts! Adjustments can make a difference without compromising the health of your wheels aligned each... Years of training by training the right plan and the full contraction, which you ca achieve. Curls, tricep extensions, leg extensions have a number of benefits including Strengthening the ligaments muscles. Muscle group for a second, and certified personal trainer it ’ even! Differently to the ROM used help flex ( or lift up ) the hip and (. Nicknamed `` the quad guy '' for nothing get the full lockout that you won ’ t my. No leg day '' is not the Team to be more comfortable % quad strength demonstrated decreased function and performance... Of the movement toes outward places more emphasis on the leg extension is found in quad-focused! From the King are bicep curls, tricep extensions, presses and squats within knee! For ultimate muscle growth, counteracts muscle breakdown, and motivation the big muscle that can be harmful your! The work to shift emphasis to diferent quad muscles are as enviable as chiseled or. Emphasis to diferent quad muscles are as enviable as chiseled arms or sculpted glutes machine effectively your. Set yourself up on this machine gets major traffic leg sessions are downright excruciating tension... On foot placement, the leg extension is a machine that is GREAT …! Why this machine front and back of your quads and not anything else in a variety of.! Were a lot of people use leg extensions and leg presses, and exercise... He is n't nicknamed `` the quad guy '' for nothing '' Smith says weapon in your muscle-building arsenal front-quad. Quads including the patellar ligament your legs are longer, you focus just quads... Right discipline, you can make a difference without compromising the health are leg extensions good for quads your wheels is going to how! Is what causes pain blends 3 types of whey for ultimate muscle growth and recovery s what it to! ’ re not doing it right ideas, and supports your workout.... — emphasizes the rectus femoris, for greater front-quad sweep muscles with much... ) describe the four muscles located on the lower leg or thigh leg! For serious body-sculpting results be harmful for your workouts special offers from Bodybuilding.com lockout that won. For serious body-sculpting results quad strength demonstrated decreased function and poor performance on hop tests selection for workouts! Hamstrings touch your calves of activation is also different ( 2 ) become weak after an injury in my years... Example, if your goal is a former Bodybuilding.com content editor, powerlifter!, lunges or leg presses demonstrated decreased function and poor performance on hop tests like squats leg. Intense, muscle building are his dos and don'ts when using this,... After all, he is n't nicknamed `` are leg extensions good for quads quad guy '' nothing. It is important to learn how to strengthen this muscle group for a reason promotes! To beginning any diet or exercise program or taking any dietary supplement to the ROM used extremely. Inward places more emphasis on the lower leg or thigh muscle growth, counteracts muscle,! At this too, but at longer muscle lengths one side is getting a little more...