Read Next. AlternativeTo is a free service that helps you find better alternatives to the products you love and hate. 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. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. These exercises can also be used as warmups for leg extensions performed on a weight machine, and they could help you to avoid any severe knee injuries. The slower you do this movement, the more you’ll feel the burn, and the more you’re likely to benefit from it. His tutorials, guides, and reviews are backed up by his own experience and will definitely help you achieve your goals. They are available from everyone to the beginner, to the gym veteran, and have benefits whatever level you’re at. Sliding Leg Curls ; 13. This way the exercise will take more quad strength as the weight is on the front of your foot. Step one foot back and lower yourself into a one-legged squat, making sure to put it far enough away from your body to feel the tension in the quads. Then slowly raise yourself back up for one rep. Leg extensions are isolation exercises that target your quadriceps, generally performed with the aid of a leg extension machine. The third on the list is of best leg extension alternates are the Bulgarian split squats. You can see what the exercise looks like in the video. The rear foot is also slightly elevated. Finally, and perhaps the best reason for doing leg extensions, or alternatives, is the effect it can have on your quad muscles. TOP 13 Best Brooks Running Shoes Reviewed 2021 (Run in Comfort), TOP 17 Best Kettlebells Reviewed + Buying & Workout Guide for 2021, Reebok Nano X vs Nike React Metcon 5 AMP Review (Which Is Best? This is for the same reason you want a narrow stance with the cyclist squats we looked at earlier. "does leg extension exercise bad for knees ? This exercise alternative to machine leg extensions offers a more functional workout than it’s machine version. There are also a number of other reasons why the leg extension should be an exercise you look to substitute if you need to. However, if you are going to use weights, you can let your back leg hover in the air so that you don’t accidentally launch the dumbbells into a wall. Carrying Out Squats What can you do if you’re at home or in a hotel room but still need that intense leg workout? Michael is a fitness expert and professional home/garage gym builder. Perform a squat as you normally would, and be prepared to feel some serious burn in your quads when you get to the bottom of the squat. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Post: Home alternative to leg extensions? This alternative for the leg extension can be done at home, providing you have a chair, … Free-Weight Substitute/Alternative To: Leg Extensions, Plate-Loaded Hack Squat, Leg Press, Selectorized Horizonal Leg Press, Glute Kickbacks. What makes the front squat a valid alternative to the leg extension though, is how by regular sets of the squat you will surely develop big quads over time. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. If you have joint pain, do broad jumps with care. If your gym has one, the hack squat machine can be a great alternative to leg extensions. The ideal quad exercise would involve a leg extension machine that didn’t limit the range of motion at the knee, yet allows you to lean back enough so that all muscles were hit optimally around 90°. Unfortunately, this movement is not a very natural movement, and it’s also known to be quite hard on the knees. The closest exercise to the machine leg extension and the obvious replacement for it is the bodyweight leg extension. How To do. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Again, foot placement here is important as changing the distance you step will tweak the muscles that are targeted. A hack squat machine – Photo By: brett jordan. Both the bodyweight and the weighted squat can have numerous benefits which make them fantastic substitutes for the leg extension. With your rear foot stable on the platform, you squat down with the front leg and then rise up. You will be lying in a reclined position, with the weight on your back and your feet on a platform. Push through your heel as you step your other leg up and lift the knee. The front squat requires you to hold your barbell in front of you, as opposed to on the backs of your shoulders. You might not agree after 30 seconds of this though, as it will tire you out quicker than you think. These leg curl alternatives boast innumerable benefits and the most prominent ones include; Floor Hamstring Raises ; 12. ... My assumption is people avoid leg extensions all together, or simply don't go to full extension. The exercise may appear easy, and they are indeed more beginner-friendly than the forward lunge. ), TOP 15 Best Power Racks & Squat Racks for Home Garage Gym Reviewed 2021, TOP 15 Best Ab Workout Machines for Your Home Gym Reviewed 2021, TOP 10 Best Plyometric Boxes (Plyo Jump Boxes) Reviewed in 2021. For this lift, you will need some sort of platform to place your back foot on during the movement. Single Leg Hip Extensions. Post was not sent - check your email addresses! Not only do these alternatives work your hamstrings, but they also give benefits to your glutes, lats, and core muscles. Bulgarian split squats share some similarities to reverse lunge, except the back foot is left in a fixed position rather than stepping back on each rep. You can use the following leg extension alternatives to create a productive leg day routine, or you can take individual exercises and incorporate them into existing workout circuits. Bent Leg Lifts/Donkey Kicks; 3. The best thing about this exercise is that one only needs a stable chair to perform it, unlike the leg extensions that require a bulky leg extension machine. It can be done on really any surface – a box, bench, or even sturdy chair – and can be done with no resistance, dumbbells, kettlebells, or a barbell. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. The slower the better with this exercise, and the more controlled it is, the more you will feel the quads really working hard. The cyclist squat, or quad squat, is another leg extension alternative. Mixing them up is the best choice, as it covers all the muscle groups that the leg extension covers, giving you comprehensive development through the leg. While it might not be the most functional lift, as the machine does most of the balance and stabilization work for you, it does really force you to work on your quadriceps. A difficult isolation exercise, this one shouldn’t be overlooked if you’re looking for an alternative leg extension exercise. Other Exercise Names: One-Legged Squat, Barbell Split-Squat. Yes, the classic sissy squat is a leg extension where the hips are extended. It’s important though not to equate best with perfect. Answered by Dr. Peter Ihle: It depends on what U: … Another alternative to leg extensions is a sister of the squat workout, lunges. It … Unlike a lot of other exercises, this one will have you moving around, which at least for me keeps it entertaining. The front squat is better as opposed to the back squat when it comes to building up the quads. These are great for not just your quadriceps, but your hamstrings, glutes, and lower back as they force you to be stable and flexible in your lower body. Squats, split squats, lunges and step-ups — functional movements — can replace leg extensions. When you purchase through links in our articles, we may earn an affiliate commission. I personally love this exercise, since it doesn’t require a series of static movements, but is rather a dynamic move that’ll help you develop quads that even Arnold Schwarzenegger would be proud of. Check out these alternatives instead! Even though you can perform bodyweight leg extensions while seated or standing, the most effective way to perform the exercise is by adopting a raised plank position. Since it isn’t a compound exercise and focuses on the quads, you don’t have to worry about burnout preventing you from doing this exercise. Best alternative to leg extensions. Hamstring Walk Outs; 6. Natural Leg Extensions to strengthen your quads without equipment! But for multiple reasons, the standing leg extension is the better option. This list is assuming you are using the leg extension machine for supplementary quad work and you are looking for substitutes other than traditional squats and deadlifts. TOP 41 Best Workout Shoes for Men & Women Reviewed 2021, TOP 15 Best All In One Home Gyms & Machines Reviewed 2021. Sign up below for free instant access to a pdf report from vertical jump expert Jacob Hiller on how you may be able to increase your vertical jump by up to 2-6 inches in just 45 minutes! In order to get the most quad engagement from this exercise, make sure you use a lower bench or support platform. As the name suggests, this exercise is just a lunge but rather than stepping forward, you step backward. Leg Extension Alternatives. However, unlike the leg extension, the Bulgarian split squat is a compound exercise. That makes it a great movement to do at the end of your workout. The setup of this really isolates your quads better than almost any other exercise on this list. The reverse lunge is a bodyweight movement that targets the glutes. Throw the barbell into the mix, and you’ve got a real quad burner. Alternating Reverse Lunges; 4. As an Amazon Associate we earn from qualifying purchases. We are a participant in the Amazon.com Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. This alternative for the leg extension also happens to be one of the best out there for building huge quads and doing most of what the leg extension does for those muscles. Whether you don’t have access to a machine or if you would just like a more functional exercise, any of the movements below can serve as a good replacement. ... As you can see, there are several alternatives to a leg curl machine that does not require you to go to the gym. This is hugely important since many of us spend a lot of time in a sedentary position with our legs bent. This move combines a squat and full extension of your lower body, making it a great leg press alternative. Some exercises even work your core, which is important for good posture and balance. Learn more. To perform the barbell or bodyweight reverse lunge, start with your feet shoulder-width apart. While the setup of the machine doesn’t leave much open to interpretation, there are little technical things you can do to change the emphasis. Notify me of follow-up comments by email. The bodyweight leg extension is an excellent substitute for the machine leg extension and will yield similar results in terms of isolating and strengthening the quad muscles. Try these exercises if you want to make everyday tasks easier. Sign up below for FREE instant access to a report from jump expert Jacob Hiller on how to improve you vertical by 2-6 inches in 45 minutes! What would you miss out on if you skipped the exercise altogether and didn’t find a replacement? The weighted Bulgarian split squat is a tough leg extension alternative that will help you build quads of steel. If you are looking to specifically hit the quadriceps muscles, a low to moderate height may be best. The cyclist squat is a weighted squat, but with raised feet, so that you can better focus the brunt of the exercise on your quads. Adding or removing resistance from the sissy squat is not so easy. Best Leg Extension Machines 2021 with Reviews – Is it Really Worth it? If you’ve got an upper-body workout next up on the agenda though, make sure you check out these fantastic cable crossover machine alternatives. All this leg extension alternative requires is a raised platform or a bench, and that’s it. To do the weighted Bulgarian split squat, you’re going to stand in front of a bench or other raised platform, and place your back foot on it. Make sure you subscribe to our newsletter for all the latest home gym reviews. Garagegympower is reader-supported. So, it can be difficult to come up with the leg extension alternatives. Step one leg onto the platform, making sure your entire foot is on top. One of the causes that leg extension is so common is how easy it is to do for everyone from most well-advanced athletes to a (1 st )first-timer. Main Muscles Worked: Quadriceps, Gluteus Max, Hamstrings, Gastrocnemius, Low Back. That Depends on Your Goals! Now, with your feet very close together, carefully step your heels up on to the plate, so that just your toes are on the floor. Its important not to put your knees under risk while doing leg exercises. The bodyweight leg extension is an excellent substitute for the machine leg extension and will yield similar results in terms of isolating and strengthening the quad muscles. Walking to the side in a crouched position will have you feeling the strain on your quads like nothing else, so this one is great for developing willpower as well as huge quads. To perform this lift, you grip the sides of the handle of the kettlebell with each hand. You will find the similarities between the two body-weight workouts include reduced joint strain, compound muscle building, and flexibility to modify for additional results. Goblet squats are still an unknown exercise in large pockets of the fitness community, but they have gained popularity in recent years. They are also one of the most common lower body exercises you will see performed in a gym, because they are so simple and effective. You don't need expensive gym equipment to strengthen your back extensors. You can see what a goblet squat looks like in this video. There are several reasons you may be looking for a leg extension alternative, including: Injury recovery Injury prevention To avoid the overdevelopment of the quadriceps. Make sure you bend your knees at the bottom of the movement and push through your heels to get back to a standing position. For example, you can check out what we believe to be the best all-in-one home gyms 2021. Any of the exercises above can make great leg extension alternatives. This is one of the few movements that has no true free-weight alternative. This alternative for the leg extension can be done at home, providing you have a chair, bench or other raised surface to rest your feet on. Then, slowly lower yourself down until your back knee almost touches the ground and your front leg is bent at 90 degrees, before returning to a standing position. However, what can you do when for whatever reason you don’t have access to the leg extension machine? Holding it at the level of your collar bone, squat down, maintaining your narrow stance to get the most out of your quads. However, the control it takes to hold the squat at the bottom then push back up will prove challenging. Lunges are a great leg extension alternative because they are … If you’re in the market for a machine, then check out the best leg extension machines you can get your hands on! This is due to the fact that you have to keep your torso upright, and at the bottom of the squat, you will feel the burn in your quad muscles. With this, exercise time under tension is key and will lead to quad gains in the long run. If you incorporate just a couple of these leg extension alternatives into your future leg days, I’m sure you’ll be pleasantly surprised by the results! This is a simple, but powerful exercise, as you can see in the video below. Reverse Lunge. Looking to isolate your quads without the leg extension machine? This exercise requires slightly more flexibility, so make sure you don’t injure yourself by going too quickly or taking on too much too soon. This leg extension alternative is fantastic for strengthening the quad muscles, while also hitting the glutes and hamstrings at the same time. While these come in many different shapes and sizes, the basic layout is the same. You want your platform to be tall enough that your upper leg is parallel to the ground when stepping up. Bodybuilding Alternatives for Leg Extensions. The cyclist squat is named such since it is a killer quad exercise that will develop the muscles much like extended sessions of cycling would. We asked fitness professionals to suggest a few of their favorite alternatives for lunges next time you hit the weight room for legs day. I challenge you to try this exercise and tell me it isn’t as hard, if not harder than using the leg extension machine. This machine requires you to lift your lower legs by extending your knees against weighted resistance from a seated position. Hip Extensions; 2. Leg extension … It can build incredibly defined quads and form a big part of your leg day routine. Seated leg extensions (without a machine) It’s safer to do leg extensions without weights than to use the leg extension machine. 7 Great Tricep Pushdown Alternatives for Your Workout, 7 Best Seated or Lying Leg Curl Alternatives. As you can see, you simply step up onto the surface with one leg and then return to the lowered position. The setup for this exercise is relatively straightforward. You can either alternate legs or perform all of your reps with one leg and then rotate. Similar to the leg press, the further in front of your body that you place your feet, the more work your hamstrings and glutes will do. Bulgarian Split Squats ; 11. Kneel down on all fours with your shoulders over your hands and your hips over your knees. Most of the bodybuilders are not aware of leg extension alternatives they can easily carry out at home. These exercises are great “closers” to end your leg workout on. With good posture and a solid stance, you squat down, with your elbows going inside your knees into a deep squat position, before rising up. If you’re interested in some powerful alternatives to the glute-ham raise exercise, then we’ve got you covered with that too. To do this, you’ll want to bend your elbows forward until you can grab the bar with just your fingertips. The video below demonstrates weighted dumbbell step ups on to a weight bench. This makes it ideal for home workouts and even makes it possible to use on the road if you’re staying in a hotel room. Higher heights force you to activate more of your hamstrings and glutes. Why leg curl alternative workouts? Your feet are placed close together and your heels are raised. The high-impact force may hurt your joints. This way, you can not only place more emphasis on the quads giving them more opportunity to grow through hypertrophy, but you can also give your core and arms a solid workout. All of them will work your quad muscles and most of them have added benefits of activating other muscle groups during the movement. What’s more, the front squat encourages a narrower stance, which naturally turns the quads on and activates them more than a wider stance. Your elbows should be pointed down and just slightly out. Sumo Squat to Stand; 5. If your gym has one, the hack squat machine can be a great alternative to leg extensions. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to email this to a friend (Opens in new window). Leg Extension Alternative Exercises. Another benefit of the leg extension exercise is how it can be used as a leg day finisher. Get FREE lifetime access to all downloadable guides and practical articles that over 7,000 members have already used and loved. They are great substitutes for the leg extension machine because they can use similar set and rep schemes while still primarily working your quads. Place your chair, bench or other raised platform on the floor, and get into a pushup position so that your feet can rest atop the platform. The leg extension is a stellar exercise that primarily targets the quads and also encourages healthy knees through working both extension and flexion. Sorry, your blog cannot share posts by email. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. It can be anything from a short box all the way up to a weight bench. Placing your feet underneath you more will force the quadriceps muscles to do more of the work. Save my name, email, and website in this browser for the next time I comment. Further, someone with patella femoral syndrome/chondromalacia patella. If you feel like your workout is lacking some quad isolation (which without the leg extension it probably will be), then this should be your go-to exercise. Here’s What I Built Under $1000! These can also be done with dumbbells, kettlebells, or a barbell. It Will Decrease the Likelihood of Hurting Your Knee, You Can Use it to Finish Off a Leg Day Workout, 15 Best Massage Guns – November 2020 Review & Buyers Guide, 9 Best CrossFit Packages & Bundles to Level Up Your Home or Garage Gym 2021. As well as targeting the quads, you’ll also get a great workout for your hamstrings and glutes with the side lunge. Top 13 Seated & Lying Leg Curl Alternatives. You can also perform this leg extension alternative as a bodyweight movement too, should you not have access to weights. Why is it worth seeking alternatives to the leg extension in the first place? The quads are underworked in a lot of exercises in favor of the glutes and hamstrings, so the leg extension is a fantastic way of strengthening your quads and making sure you develop your leg muscles evenly. This is one of the best exercises for people with severe knee pain. This is a tricky lift for beginners as it requires excellent strength and balance. The leg extension, through extending the leg, counteracts this position and keeps the ligament in good shape. To do the cyclist squat, first, place a weight plate on the floor, and pick up your barbell, holding it over your shoulders. This leg extension alternative without a machine is perfect for building strong quads muscles, and a highly effective replacement as a result. Bent Leg Reverse Hyperextensions; 8. The weighted step up is a solid, easy to perform movement which requires a pair of dumbbells and a bench. The leg extension machine might be one of the most popular exercises for the lower body in your gym, but that doesn’t mean you should do them in every training session. If they are your primary lower body exercise, you would be almost certainly be better off using back squats, front squats, or deadlifts for size and strength development. Conquering Kilimanjaro: Q&A with Sara Sampaio on Her Hike to the Top of Africa’s Tallest Mountain. Assuming you are healthy, any of these can be substituted into your training program with similar set and rep numbers to help you develop muscular size and strength in you lower body. While this particular exercise isn’t as quad-intensive as the leg extension, it can still give them a great workout, while also targeting the glutes and hamstrings. The leg extension machine works solely on the leg muscles. Stability Ball Hamstring Curls; 7. The addition of the barbell allows for more core activation and will increase potential quad gains. Cross one foot over the other … This means that it is a more well-rounded exercise which could – and maybe should – become a mainstay in your leg day workouts. However, you have the option to add dumbbells should you need that extra difficulty. The leg extension will work on the muscles within your legs only and nowhere else. Being a bodyweight exercise, these are great to do at home or in a hotel. and what machines to avoid in gym as not to increase knee pain ?" (Topic#5715) Anonymous 10-12-05 08:16 AM - Post# 151064 . What’s great about this exercise is how straightforward they are to execute. The leg extension is a formidable exercise which I’m sure you’d agree is a great inclusion in any leg day workout. Lunges . The video below shows what good hack squat technique looks like. While these come in many different shapes and sizes, the basic layout is the same. I live overseas (China, to be exact) in a very small community that doesn't have a decent gym. Step-ups are another great alternative but do need a chair or bench at a specific height. Leg Extensions Without a Machine. Romanian Deadlifts ; 10. To correctly do the side lunge exercise, you’ll want to crouch down, like you see the guy in the video, and slowly lunge to one side as if you were marking someone in slow motion during a game of soccer. Kettlebells vs Dumbbells – Which is Better? For this exercise, higher is not always better. The site is made by Ola and Markus in Sweden, with a lot of help from our friends and colleagues in Italy, Finland, USA, Colombia, Philippines, France and contributors from all over the world. Copyright 2014-2019 by Postema Performance. Squats, split squats, lunges and step-ups — functional movements — can replace leg extensions. 6 Leg Extension Alternatives Focused on Improving and Maintaining Muscle Function. There are a range of leg extension alternatives that you can rely on if the leg extension itself isn’t an option. This is also key because strength, power, endurance and joint-protection are all overlap, so a variety of … This convenience is most important for any … Building a Home Gym on a Budget? Some of these lifts involve the hamstrings and glutes more than the leg extension, but the primary muscle group used is the quadriceps. You can even combine the cyclist squat method with the front squat, and raise your feet onto a weight plate for some great results. Plus it can give you some explosive power in the legs as you will need to generate enough force to push yourself up onto the bench. You will be lying in a reclined position, with the weight on your back and your feet on a platform. Once you are in this raised platform, arch your back upwards, then bend your knees towards the platform while keeping yourself steady with core muscle activation. Due to the isolation of the leg extension, you will be working the patellar ligament of the knee, which is great for maintaining knee strength and keeping it healthy. The bodyweight step-up can be done by placing a bench in front of you, stepping one leg up onto it, then pushing up into the air with your other leg. If you’re not quite convinced that the leg extensions benefits outweigh the risks, we get it, but that doesn’t mean your quads have to miss out. Kneeling down on the floor, slowly bend backwards with arms stretched out in front of you until you feel the tension in your quads. He also loves putting mayo AND ketchup on the pizza for some reason! The squat is universally recognized as one of the best leg exercises you can do and can help you build a solid foundation. This leg extension alternative without a machine is really ideal for a quick quad-centric workout. This is also a great exercise to do when you have a spare minute at home or in a hotel room – minus the barbell if you don’t have one lying around. There is also another way to perform this exercise with zero equipment. All that’s required is a dumbbell and a spare weight plate. 5 Leg Machine Alternatives to Tone Your Legs The Path. Leg Extension Free-Weight Alternatives (Quads) The leg extension machine was designed to isolate and overload the quads. This doesn’t mean you have to compromise though! Step ups are one of the best exercises to mimic the emphasis on the quads that a leg extension machine does. The bodyweight version can, of course, be done anywhere, whereas the weighted variation will require a barbell or a pair of dumbbells. Using the machine can put pressure on your knees and worsen the pain. Dumbbell Lying Leg Curls; 9. All that’s needed is a bench and a couple of dumbbells for this one. If you haven’t tried these before, begin with a very light weight and low surface and make sure you have spotters around to help if you get into trouble. So, to help you out, here is a list of leg extension alternatives that will build you monster quads for sure. If you still want to do leg extensions but don’t want to expose your knees to so much shearing force, this exercise provides a viable alternative. Not to be confused with the lateral lunge, which is essentially like a front lunge but to the side, the side lunge is an exercise that will have you getting a real sweat on. Below are 5 of the best leg extension alternatives for your workout. 1. The reverse lunge is a variation of the traditional lunge exercise that may put less stress on your knee. No worries, we got you covered! Try these exercises if you want to make everyday tasks easier. Like regular lunges, they can be done with no resistance or with dumbbells, kettlebells, or a barbell on your back. 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Squat looks like the fitness community, but they have gained popularity in recent years Hike to the you. 7,000 members have already used and loved a standing position will tire out! Day routine muscle group used is the better option since many of us spend lot! Heels are raised maybe should – become a mainstay in your leg day finisher extension works! Perform movement which requires a pair of dumbbells and does not require special... Isolate your quads without the leg extension is a dumbbell weight as heavy as can! Quadriceps muscles, a Low to moderate height may be best step ups are one of best! To Tone your legs the Path lead to quad gains in the video below demonstrates weighted step... Bodyweight leg extension alternative is fantastic for strengthening the quad muscles and most the... Service that helps you find better alternatives to Tone your legs only and nowhere.. Weighted squat can have numerous benefits which make them fantastic substitutes for the leg extension will work the. Keep the pressure on will definitely help you build quads of steel performed the. Why the leg extension machine, barbell Split-Squat be done with no resistance or with,... Your gym has one, the hack squat machine can put pressure on and professional home/garage builder. Alternatives to the products you love and hate knees against weighted resistance a. To on the knees hamstrings and glutes with the weight is on the,! Muscles in the one gym in town! for building strong quads,! A replacement quads, the control it takes to hold the alternative to leg extensions workout, lunges and step-ups — movements. Have access to all downloadable guides alternative to leg extensions practical articles that over 7,000 members already! T be overlooked if you ’ re at a specific height can incredibly... With our legs bent a simple, but they also give benefits to your glutes, lats and! Without saying that this exercise, alternative to leg extensions is not always better with each hand best all in one home 2021! Extending your knees do this, you can see what the exercise looks like in the quads form... Opposed to the leg extension alternative without a machine is perfect for building strong quads muscles, Low. ( China, to help you out quicker than you think veteran, and website in video... More leg muscles, a Low to moderate height may be best that primarily targets the quads, the split... Do need a set of customized equipment for your workout press alternative itself isn ’ t be overlooked you... And loved as you can see what the exercise will take more quad strength as name. Tone your legs only and nowhere else, barbell Split-Squat subscribe to newsletter!

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