The leg extension machine is a staple in most commercial gyms. Leg extensions are an isolation exercise that targets the knee joint to activate the quadriceps. Here are some of the main benefits of the leg extension and an in-depth look at which muscles the leg extension targets.
Table of Contents
- 1 Leg Extension Benefits
- 2 Leg Extension Muscles Worked
- 3 Leg Extension FAQs
- 4 Other Exercise Posts
- 4.1 The 8 Best Deadlift Benefits
- 4.2 How to Front Squat with Proper Form
- 4.3 Pendlay Row Benefits, Muscles Worked, and Form
- 4.4 Decline Bench Press Benefits and Muscles Worked
- 4.5 Side Plank Benefits, Form, and Muscles Worked
- 4.6 How to do Bulgarian Split Squats with Proper Form
- 4.7 T-Bar Row Benefits and Muscles Worked
- 4.8 The Landmine Press: Muscles Worked, Benefits and Form
- 4.9 Bulgarian Split Squats Muscles Worked & Benefits
- 4.10 Farmer’s Carry Benefits & Muscles Worked
- 4.11 The Top 9 Muscles Worked with Deadlifts
- 4.12 The 8 Main Muscle Groups Worked by Squats
- 4.13 The Top 10 Muscles Worked by Planks
- 4.14 Lat Pulldown Benefits and Muscles Worked
- 4.15 Hammer Curl Benefits and Muscles Worked
- 4.16 Incline Bench Press Muscles Worked and Benefits
- 4.17 Romanian Deadlift Benefits and Muscles Worked
- 4.18 The 6 Best Gym Machines For Weight Loss
Leg Extension Benefits
- Isolates the quadriceps
- Accessible for beginners
- Constant tension
- Reduced injury risk
- Versatile
Isolates the quadriceps
The leg extension is among the few leg exercises which isolate the quadriceps completely. Most exercises that target the thigh muscles, like the squat, also have a high recovery cost for the core, glutes, hamstrings, and central nervous system. The leg extension is an excellent choice for those wishing to isolate the quads without fatiguing or recruiting neighboring muscle groups.
Accessible for beginners
Leg extensions are ideal for people new to the gym, those recovering from injury, or avoiding compound lifts like squats. The leg extension machine helps position the body safely to target the quads without recruiting other muscles. Using a pin-loaded machine is accessible, easy to learn, and has fewer variables that can lead to poor form, discomfort, or injury.
Constant tension
Unlike free weights, pin-loaded machines provide constant tension to the target muscles. The leg extension machine can increase the time under tension for the quads, recruiting more muscle fibers and improving the mind-to-muscle connection.
Reduced injury risk
Leg extensions can help prevent injuries by controlling the range of motion. Compared to using free weights, leg extensions have less risk of injury because the weight is secured in the pin-loaded stack, rather than having to load and unload heavy plates onto barbells or move dumbbells into position.
Versatile
While leg extensions are a straightforward knee-extension exercise, they also have excellent versatility potential. Experiment with different tempos to accentuate the eccentric, or try paused leg extension reps for an extra challenge. Lifters can also unilaterally perform leg extensions, training one leg at a time to improve muscular imbalances and build functional fitness and symmetry.
Leg Extension Muscles Worked
The leg extension is a quadricep isolation exercise targeting the quads, a group of four different muscles on the anterior (front) of the upper thigh. These muscles are:
- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
Rectus femoris
The rectus femoris is located in front of the thigh and plays a vital role in knee extension and hip flexion. During leg extensions, the rectus femoris contracts concentrically to generate force, extending the knee joint.
The rectus femoris is the most commonly injured part of the quadriceps in athletes and is the only quad muscle that crosses from the knee to the hip. It is an excellent idea for athletes and recreational lifters to isolate the rectus femoris and build strength and stability for sports and functional activities.
Vastus lateralis
The vastus lateralis forms the outer edge of the thigh muscles. During leg extensions, it contracts concentrically to generate force, facilitating the straightening of the knee joint. Check out this list of the best outer quad exercises for more ways to fire up this muscle.
Vastus medialis
The vastus medialis is located on the inner side of the thigh and supports knee extension. It works synergistically with the vastus lateralis to extend the knee joint during a leg extension.
Vastus intermedius
The vastus intermedius is a deep quadriceps muscle underneath the rectus femoris. During leg extensions, the vastus intermedius contracts concentrically to generate force, assisting in straightening the knee joint.
Leg Extension FAQs
The leg extension is safe for the knee joint when correctly performed. A common cause of injuries during a leg extension is locking out the knees at the top of the lift. Locking out the knees to full extension risks straining the knee joint and surrounding ligaments. To get the most out of the leg extension without hurting the knees, straighten the legs until they are almost straight but maintain a slight bend in the knee to protect the joint.
A dedicated leg extension machine is the easiest and most optimal way to perform leg extensions. Alternatives are available for those without access to a leg extension machine. Leg extensions can be performed in a regular chair, using gravity or a resistance band for added tension. Other practical leg extension alternatives include the reverse Nordic curl, Bulgarian split squat, and hack squat. Lifters can also perform a standing leg extension using a cable machine with an ankle cuff attached to isolate the quads. These exercises develop strength and muscle mass within the quadriceps.
When performed correctly, the leg extension targets all four heads of the quadriceps muscles. The leg extension is a straightforward knee extension motion, but there is still the potential to use improper form and fail to target the muscles appropriately. This video from Jeff Nippard provides an excellent background to the leg extension exercise, the anatomy and biomechanics of the quadriceps muscles, and a demonstration of how to perform the leg extension to maximize growth in the leg muscles.
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