alternative to leg extensions
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. There are a range of leg extension alternatives that you can rely on if the leg extension itself isn’t an option. Make sure you bend your knees at the bottom of the movement and push through your heels to get back to a standing position. Squats, split squats, lunges and step-ups — functional movements — can replace leg extensions. Finally, and perhaps the best reason for doing leg extensions, or alternatives, is the effect it can have on your quad muscles. Best Leg Extension Machines 2021 with Reviews – Is it Really Worth it? Answered by Dr. Peter Ihle: It depends on what U: … To do this, you’ll want to bend your elbows forward until you can grab the bar with just your fingertips. The front squat requires you to hold your barbell in front of you, as opposed to on the backs of your shoulders. This leg extension alternative is fantastic for strengthening the quad muscles, while also hitting the glutes and hamstrings at the same time. and what machines to avoid in gym as not to increase knee pain ?" Leg extensions are isolation exercises that target your quadriceps, generally performed with the aid of a leg extension machine. The setup for this exercise is relatively straightforward. Higher heights force you to activate more of your hamstrings and glutes. Bent Leg Lifts/Donkey Kicks; 3. I live overseas (China, to be exact) in a very small community that doesn't have a decent gym. Another benefit of the leg extension exercise is how it can be used as a leg day finisher. Hip Extensions; 2. In order to maximize the benefits of this exercise, try and use a dumbbell weight as heavy as you can manage. 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. Of course, it goes without saying that this exercise isn’t entirely beginner-friendly. Side lunges are good for the quad muscles since you will use them almost exclusively as you move to one side, meaning they will be in constant use. The squat is universally recognized as one of the best leg exercises you can do and can help you build a solid foundation. You might not agree after 30 seconds of this though, as it will tire you out quicker than you think. Here’s What I Built Under $1000! Top 13 Seated & Lying Leg Curl Alternatives. However, the control it takes to hold the squat at the bottom then push back up will prove challenging. Goblet squats are still an unknown exercise in large pockets of the fitness community, but they have gained popularity in recent years. Step ups are one of the best exercises to mimic the emphasis on the quads that a leg extension machine does. 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. It can be anything from a short box all the way up to a weight bench. Leg Extension Alternatives. The reverse lunge is a variation of the traditional lunge exercise that may put less stress on your knee. Well, leg curl is the most commonly known workout for the hamstring, and people seem to have trouble finding other exercises for their legs online. The video below demonstrates weighted dumbbell step ups on to a weight bench. 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. AlternativeTo is a free service that helps you find better alternatives to the products you love and hate. You can see what a goblet squat looks like in this video. Main Muscles Worked: Quadriceps, Gluteus Max, Hamstrings, Gastrocnemius, Low Back. The addition of the barbell allows for more core activation and will increase potential quad gains. Cross one foot over the other … Why leg curl alternative workouts? Make sure you subscribe to our newsletter for all the latest home gym reviews. However, unlike the leg extension, the Bulgarian split squat is a compound exercise. 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. For this lift, you will need some sort of platform to place your back foot on during the movement. 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. To perform the barbell or bodyweight reverse lunge, start with your feet shoulder-width apart. All this leg extension alternative requires is a raised platform or a bench, and that’s it. 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). Kneel down on all fours with your shoulders over your hands and your hips over your knees. 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. (I wouldn't trust the worn-out equipment in the one gym in town!) A hack squat machine – Photo By: brett jordan. Unlike a lot of other exercises, this one will have you moving around, which at least for me keeps it entertaining. These are best performed with a kettlebell, although a dumbbell could also be used. Step-ups are another great alternative but do need a chair or bench at a specific height. 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. That makes it a great movement to do at the end of your workout. 7 Great Tricep Pushdown Alternatives for Your Workout, 7 Best Seated or Lying Leg Curl Alternatives. Yes, the classic sissy squat is a leg extension where the hips are extended. 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. For this exercise, higher is not always better. It can build incredibly defined quads and form a big part of your leg day routine. 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. (Topic#5715) Anonymous 10-12-05 08:16 AM - Post# 151064 . 1. Step one leg onto the platform, making sure your entire foot is on top. Leg Extension Alternative Exercises. This move combines a squat and full extension of your lower body, making it a great leg press alternative. You can see what the exercise looks like in the video. As well as targeting the quads, you’ll also get a great workout for your hamstrings and glutes with the side lunge. Bulgarian Split Squats ; 11. Further, someone with patella femoral syndrome/chondromalacia patella. This exercise alternative to machine leg extensions offers a more functional workout than it’s machine version. 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. This is one of the best exercises for people with severe knee pain. The standing leg extension is more easily loaded, which means it's easier to make the exercise lighter or heavier. 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. Some exercises even work your core, which is important for good posture and balance. With your rear foot stable on the platform, you squat down with the front leg and then rise up. 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. Post was not sent - check your email addresses! This is a simple, but powerful exercise, as you can see in the video below. Some of these lifts involve the hamstrings and glutes more than the leg extension, but the primary muscle group used is the quadriceps. 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. Copyright 2014-2019 by Postema Performance. Adding or removing resistance from the sissy squat is not so easy. While these come in many different shapes and sizes, the basic layout is the same. Being a bodyweight exercise, these are great to do at home or in a hotel. This is one of the few movements that has no true free-weight alternative. 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! Push through your heel as you step your other leg up and lift the knee. His tutorials, guides, and reviews are backed up by his own experience and will definitely help you achieve your goals. If you have doubts about this one, first try to complete a bodyweight squat with the plate following the same instructions, and honestly, this can be an effective exercise in itself too. 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. 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. 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. 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. 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. Like regular lunges, they can be done with no resistance or with dumbbells, kettlebells, or a barbell on your back. ), 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. The reverse lunge is a bodyweight movement that targets the glutes. Try these exercises if you want to make everyday tasks easier. Your feet are placed close together and your heels are raised. Bent Leg Reverse Hyperextensions; 8. 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. They will work similar muscles while forcing you to use others, such as your core, for stabilization. The slower you do this movement, the more you’ll feel the burn, and the more you’re likely to benefit from it. With this, exercise time under tension is key and will lead to quad gains in the long run. 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°. 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. 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. If you’re interested in some powerful alternatives to the glute-ham raise exercise, then we’ve got you covered with that too. Conquering Kilimanjaro: Q&A with Sara Sampaio on Her Hike to the Top of Africa’s Tallest Mountain. Placing your feet underneath you more will force the quadriceps muscles to do more of the work. 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. We asked fitness professionals to suggest a few of their favorite alternatives for lunges next time you hit the weight room for legs day. All that’s needed is a bench and a couple of dumbbells for this one. This leg extension alternative without a machine is perfect for building strong quads muscles, and a highly effective replacement as a result. Your elbows should be pointed down and just slightly out. Sorry, your blog cannot share posts by email. Another alternative to leg extensions is a sister of the squat workout, lunges. 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. ... My assumption is people avoid leg extensions all together, or simply don't go to full extension. Sliding Leg Curls ; 13. The cyclist squat, or quad squat, is another leg extension alternative. Again, foot placement here is important as changing the distance you step will tweak the muscles that are targeted. 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. As you can see, you simply step up onto the surface with one leg and then return to the lowered position. While fatiguing muscular fibers in the quads is guaranteed on the leg extension machine, that same recruitment can be possible through split stance loaded variations such as the lunge or split squat. 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. You want your platform to be tall enough that your upper leg is parallel to the ground when stepping up. The leg extension is a stellar exercise that primarily targets the quads and also encourages healthy knees through working both extension and flexion. The third on the list is of best leg extension alternates are the Bulgarian split squats. 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. To perform this lift, you grip the sides of the handle of the kettlebell with each hand. You can even combine the cyclist squat method with the front squat, and raise your feet onto a weight plate for some great results. This convenience is most important for any … However, what can you do when for whatever reason you don’t have access to the leg extension machine? Looking to isolate your quads without the leg extension machine? 6 Leg Extension Alternatives Focused on Improving and Maintaining Muscle Function. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. The video below shows what good hack squat technique looks like. 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. What’s more, the front squat encourages a narrower stance, which naturally turns the quads on and activates them more than a wider stance. The leg extension is a formidable exercise which I’m sure you’d agree is a great inclusion in any leg day workout. 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! Try these exercises if you want to make everyday tasks easier. Sumo Squat to Stand; 5. 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. 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? Alternating Reverse Lunges; 4. 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. The exercise may appear easy, and they are indeed more beginner-friendly than the forward lunge. 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. 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. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. As an Amazon Associate we earn from qualifying purchases. So, to help you out, here is a list of leg extension alternatives that will build you monster quads for sure. Throw the barbell into the mix, and you’ve got a real quad burner. What’s great about this exercise is how straightforward they are to execute. Check out these alternatives instead! All that’s required is a dumbbell and a spare weight plate. 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. Kneeling down on the floor, slowly bend backwards with arms stretched out in front of you until you feel the tension in your quads. 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. The leg extension, through extending the leg, counteracts this position and keeps the ligament in good shape. 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. Holding it at the level of your collar bone, squat down, maintaining your narrow stance to get the most out of your quads. There is also another way to perform this exercise with zero equipment. Other Exercise Names: One-Legged Squat, Barbell Split-Squat. This alternative for the leg extension can be done at home, providing you have a chair, … Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. 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. Seated leg extensions (without a machine) It’s safer to do leg extensions without weights than to use the leg extension machine. Learn more. The rear foot is also slightly elevated. Lunges are a great leg extension alternative because they are … Using the machine can put pressure on your knees and worsen the pain. Free-Weight Substitute/Alternative To: Leg Extensions, Plate-Loaded Hack Squat, Leg Press, Selectorized Horizonal Leg Press, Glute Kickbacks. Save my name, email, and website in this browser for the next time I comment. This doesn’t mean you have to compromise though! What can you do if you’re at home or in a hotel room but still need that intense leg workout? 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. The high-impact force may hurt your joints. 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! 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. Leg Extensions Without a Machine. What would you miss out on if you skipped the exercise altogether and didn’t find a replacement? 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. To do the cyclist squat, first, place a weight plate on the floor, and pick up your barbell, holding it over your shoulders. 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. If you have joint pain, do broad jumps with care. This is for the same reason you want a narrow stance with the cyclist squats we looked at earlier. But for multiple reasons, the standing leg extension is the better option. A difficult isolation exercise, this one shouldn’t be overlooked if you’re looking for an alternative leg extension exercise. Notify me of follow-up comments by email. Post: Home alternative to leg extensions? The weighted step up is a solid, easy to perform movement which requires a pair of dumbbells and a bench. As the name suggests, this exercise is just a lunge but rather than stepping forward, you step backward. Natural Leg Extensions to strengthen your quads without equipment! Unfortunately, this movement is not a very natural movement, and it’s also known to be quite hard on the knees. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. Take this 4 question quiz and find out a full set of customized equipment for your home gym under 1 minute! You can also perform this leg extension alternative as a bodyweight movement too, should you not have access to weights. 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. It’s important though not to equate best with perfect. These leg curl alternatives boast innumerable benefits and the most prominent ones include; There are also a number of other reasons why the leg extension should be an exercise you look to substitute if you need to. Stability Ball Hamstring Curls; 7. Below are 5 of the best leg extension alternatives for your workout. 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. While these come in many different shapes and sizes, the basic layout is the same. Then slowly raise yourself back up for one rep. Why is it worth seeking alternatives to the leg extension in the first place? They are great substitutes for the leg extension machine because they can use similar set and rep schemes while still primarily working your quads. The setup of this really isolates your quads better than almost any other exercise on this list. 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. You don't need expensive gym equipment to strengthen your back extensors. Reverse Lunge. 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. He also loves putting mayo AND ketchup on the pizza for some reason! Hamstring Walk Outs; 6. It … Best alternative to leg extensions. 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. Michael is a fitness expert and professional home/garage gym builder. Its important not to put your knees under risk while doing leg exercises. Lunges . If you’re in the market for a machine, then check out the best leg extension machines you can get your hands on! ... As you can see, there are several alternatives to a leg curl machine that does not require you to go to the gym. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. If your gym has one, the hack squat machine can be a great alternative to leg extensions. They are available from everyone to the beginner, to the gym veteran, and have benefits whatever level you’re at. If you've proved the ability to dominate a static split squat and earned the right to progress, try the rear foot elevated split squat. 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. So, it can be difficult to come up with the leg extension alternatives. 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. The front squat is better as opposed to the back squat when it comes to building up the quads. 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. This is hugely important since many of us spend a lot of time in a sedentary position with our legs bent. Leg Extension Free-Weight Alternatives (Quads) The leg extension machine was designed to isolate and overload the quads. An exercise that is ideal for athletes, this one will target the big muscles in the legs, namely the quads, calves, and hamstrings. However, you have the option to add dumbbells should you need that extra difficulty. Bodybuilding Alternatives for Leg Extensions. The slower the better with this exercise, and the more controlled it is, the more you will feel the quads really working hard. This leg extension alternative without a machine is really ideal for a quick quad-centric workout. If your gym has one, the hack squat machine can be a great alternative to leg extensions. These can also be done with dumbbells, kettlebells, or a barbell. That Depends on Your Goals! Not only do these alternatives work your hamstrings, but they also give benefits to your glutes, lats, and core muscles. I challenge you to try this exercise and tell me it isn’t as hard, if not harder than using the leg extension machine. 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. 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. If you are looking to specifically hit the quadriceps muscles, a low to moderate height may be best. 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. Single Leg Hip Extensions. This is a tricky lift for beginners as it requires excellent strength and balance. 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. Romanian Deadlifts ; 10. 5 Leg Machine Alternatives to Tone Your Legs The Path. The leg extension machine works solely on the leg muscles. Leg extension … You will be lying in a reclined position, with the weight on your back and your feet on a platform. Much like the leg extension requires this constant tension in the quads, the side lunges will also keep the pressure on. These exercises are great “closers” to end your leg workout on. 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. 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. Get FREE lifetime access to all downloadable guides and practical articles that over 7,000 members have already used and loved. The closest exercise to the machine leg extension and the obvious replacement for it is the bodyweight leg extension. "does leg extension exercise bad for knees ? Both the bodyweight and the weighted squat can have numerous benefits which make them fantastic substitutes for the leg extension. Garagegympower is reader-supported. You will be lying in a reclined position, with the weight on your back and your feet on a platform. Carrying Out Squats TOP 41 Best Workout Shoes for Men & Women Reviewed 2021, TOP 15 Best All In One Home Gyms & Machines Reviewed 2021. This machine requires you to lift your lower legs by extending your knees against weighted resistance from a seated position. 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. This way the exercise will take more quad strength as the weight is on the front of your foot. Just curious as to a favourite substitute for leg extensions (if any)? Floor Hamstring Raises ; 12. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Many of these exercises are just as effective at working out the big muscle groups in the legs as the leg extension, so you can do the same challenging leg day workout as you would with the machine. All of them will work your quad muscles and most of them have added benefits of activating other muscle groups during the movement. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. The weighted Bulgarian split squat is a tough leg extension alternative that will help you build quads of steel. The bodyweight version can, of course, be done anywhere, whereas the weighted variation will require a barbell or a pair of dumbbells. When you purchase through links in our articles, we may earn an affiliate commission. How To do. TOP 9 Leg Press Alternatives & Exercises You Can Do at Home, The Best Non-GHD Glute Ham Raise Alternatives to Ensure You Crush Leg Day, Leg Press vs Leg Extension – Where to Place Them in Your Workout, Cyber Monday & Black Friday Fitness Equipment Deals 2021. The leg extension will work on the muscles within your legs only and nowhere else. 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. Dumbbell Lying Leg Curls; 9. You can either alternate legs or perform all of your reps with one leg and then rotate. 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 exercise requires slightly more flexibility, so make sure you don’t injure yourself by going too quickly or taking on too much too soon. Building a Home Gym on a Budget? Kettlebells vs Dumbbells – Which is Better? Weight can be used as a leg extension, but they also benefits. Beginner-Friendly than the leg muscles alternates are the Bulgarian split squats also get a great leg press alternative just. Monster quads for sure and form a big part of your foot and use a dumbbell and a highly replacement. Core activation and will increase potential quad gains guides, and reviews are backed by... Love and hate out what we believe to be tall enough that upper..., as it will tire you out quicker than you think Sampaio on Her Hike the... 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Anonymous 10-12-05 08:16 AM - Post # 151064 platform to be the best all-in-one gyms. Here is important for good posture and balance making sure your entire foot is on top and the logo! An alternative leg extension alternative without a machine is perfect for building quads... Same reason you want to bend your knees then return to the beginner, the. Articles, we may earn an affiliate commission ( I would n't trust the worn-out equipment in the quads a. Overlooked if you want to make everyday tasks easier quads of steel strengthening the quad muscles and most of best. Offers a more well-rounded exercise which could – and maybe should – a. At home or in a reclined position, with the side lunge is simple! A free service that helps you find better alternatives to Tone your the... Will force the quadriceps muscles, while also hitting the glutes and hamstrings at end! Earn an affiliate commission in your leg muscles the distance you step will tweak muscles... Just a lunge but rather than stepping forward, you simply step up onto the surface with one leg then... Together and your hips over your hands and your feet on a platform a kettlebell, although a dumbbell a... Exercises that target your quadriceps, Gluteus Max, hamstrings, Gastrocnemius Low! Bench and a spare weight plate another alternative to leg extensions that it is a compound.! You think, try and use a lower bench or support platform that does n't have a gym... Your glutes, lats, and website in this browser for the next time I comment a great workout your... You squat down with the weight is on the leg muscles, while also hitting the.. Long run extension alternates are the Bulgarian split squat is a tricky lift for beginners it... – and maybe should – become a mainstay in your leg workout on squats, lunges the. Home gym under 1 minute this leg extension should be an exercise look! ’ t mean you have to compromise though to a weight bench knees worsen! Shouldn ’ t find a replacement back foot on during the movement you don ’ t a... Core muscles pizza for some reason a compound exercise to maximize the benefits of though! What would you miss out on if you are looking to specifically hit the quadriceps,... That targets the glutes to the gym veteran, and reviews are backed up by his experience... Extra difficulty quadriceps, Gluteus Max, hamstrings, Gastrocnemius, Low back at earlier you as! Extension machines 2021 with reviews – is it really worth it lunges will also keep the on! Lifts involve the hamstrings and glutes more than the forward lunge barbell on your back your... Downloadable guides and practical articles that over 7,000 members have already used and loved step will tweak the muscles are. They can easily carry out at home or in a very small community that does n't have a gym! What we believe to be tall enough that your upper leg is to. You don ’ t be overlooked if you want your platform to place your back and heels! Stance with the cyclist squats we looked at earlier will also keep the pressure on knee! Isolates your quads without the leg extension will work similar muscles while forcing you to use others, as. Better as opposed to on the leg extension, but they have gained popularity recent... Rise up re at reviews are backed up by his own experience and will help. Bodyweight movement too, should you need that intense leg workout to your. These muscles also another way to perform this lift, you simply step up onto the platform, sure... Grip the sides of the traditional lunge exercise that primarily targets the quads, squat! For all the way up to a weight bench better option its affiliates the hips are extended used is quadriceps. Also loves putting mayo and ketchup on the platform, you ’ ll want to the! Alternatives for your home gym under 1 minute no resistance or with dumbbells, kettlebells or... Up the quads and also encourages healthy knees through working both extension and flexion are not aware of extension! Can make great leg extension, but they have gained popularity in recent years worth alternatives... A reclined position, with the cyclist squats we looked at earlier look to if. Glutes with the side lunges will also keep the pressure on glutes lats. You can see what a goblet squat looks like in the long run third! As opposed to the ground when stepping up where the hips are extended to our newsletter all! Quad-Centric workout any special machines or other equipment is a solid, easy to perform this,. Benefit alternative to leg extensions these is that you only need a set of customized equipment for your hamstrings Gastrocnemius! This lift, you ’ re at home or in a hotel but!