Do you want strong and sculpted legs? If so, try these alternatives to extension of the legs that will target not only quads but all important legs of the legs, strengthening your overall body.
A strong and toned lower body is a goal of fitness for many – and for a good reason. Strong legs support daily movements such as walking, climbing stairs and uprising. To achieve this, people often turn to popular leg exercises such as squats, slits and yes, even leg extensions. Leg extensions are a must to isolate quadriceps, and many assume that they are sufficient to strengthen the overall force of the legs. But here is the capture – when they are perfect for your quads, they do not engage other key muscles such as glutes or hamstrings. If your goal is to gain a lower strength of the lower body, try these leg extension alternatives that target all the main leg muscles without using a machine.
What is a leg extension exercise?
An extension of the legs is a strength training exercise that targets quadriceps, the muscles in front of your thighs. It is generally carried out on a leg extension machine, according to a study published in Sensors. Here’s how to do it:
- Sit on the machine with your back against the cushion and the feet under the padded lever.
- Adjust the lever so that it rests just above your ankles.
- Wait the handles, engage your nucleus and extend your legs until they are straight.
- Take a break, then slowly lower your back.
This exercise isolates and strengthens quads, improving the muscle gain in the stability of the legs and knees.
What are the advantages of leg extension exercises?
The leg extension exercises mainly target the femoral quadriceps, a large muscle group at the front and the sides of your thighs, including the femoral rectus, the vastus lateralis, the vastus medalis and the vastus intermedius. They are the largest muscle group in the body. The quads play a crucial role in the extension of the knee, which is essential for walking, running, squat and maintaining balance and posture. Strengthening your quads through leg extensions can improve knee stability, reduce the risk of injury and support joint health, especially in daily movements.
Disadvantages of the leg extension exercise
Although the leg extensions are effective in targeting quadriceps, they have drawbacks. A major concern is the increase in stress on the knee joint, which increases the risk of injury and can cause discomfort over time. Since the exercise isolates the quads without engaging support muscles such as glutes or hamstrings, it can create muscle imbalances if they are not associated with other leg exercises. In addition, it is not very practical because you need a special machine. Instead, you can make other alternatives to expand the legs that work on several leg muscles and are softer on the knees.
Legs extension alternatives
Here are alternatives of leg extension that you can play at home to get a stronger and more toned lower body:
1. Extension of the legs of body weight or squats in the hen with hen
How to do it:
Age in a vertical position on a carpet with your knees on the width of the hip.
Keep your body directly from your knees at your head.
Lean slowly, leaning on your knees, not hips.
Go as far as comfortable, then press your quads to return to an amount.
2. Standing leg extensions
How to do it:
Stand up with your hands on a chair or a wall for balance.
Move your weight on one leg.
Extend the other leg directly in front of you, keeping it as straight as possible.
Hold a second, then lower and repeat. Adding ankle weight can make it one of the best leg extension alternatives.
3. Inverted slits with a high foot
How to do it:
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Stay with your feet placed on the top of a block or battery.
Step one step back and you can also hold dumbbells between both hands if you wish.
Lower them in a slit by folding the two knees, keeping the back straight.
Push through the front heel to return to standing position. It is one of the best alternatives of leg extension.
4. Wall
How to do it:
Hold your back against a wall.
Slide down until your thighs are parallel to the ground, as if you were sitting in an invisible chair.
Do not let your hands rest on your thighs, keep them in front of you.
Hold this position for 30 to 60 seconds.
5. Extension of the board leg
How to do it:
It is one of the best alternatives of leg extension. Enter a high or high board position.
Without moving your hips, lift a leg directly behind you.
Maintain a second, then lower. Alternative legs.
6. Heel raised from Squat Gobes
How to do it:
Place your heels on small weight plates or a corner.
Hold a dumbbell or kettlebell at chest height.
Crouch, keeping your torso straight.
Push your heels to stand up. Try to maintain the balance to carry out this best alternatives of leg extension.
7. Extension of the leg of the resistance band
How to do it:
Anchor a low resistance strip (like under a door or heavy furniture).
Sit on a chair and loop the band around an ankle.
Extend your leg until it is straight, then come back with control.
8. Bulgarian divided squats with dumbbells
How to do it:
Hold on a few meters from a robust bench or surface.
Rest a foot behind you on the bench.
Holding a dumbbell in each hand, lower in a slit.
Push your front leg to reassemble to complete one of the best alternatives of leg extension.
9. Extension of dumbbells
How to do it:
Sit on a bench or chair.
Place a dumbbell between your feet.
Press the dumbbell with your feet and extend your legs.
Lower slowly to the back.
10. The standing calf increases
How to do it:
Stand up with your feet about the width of the hip.
Hold the dumbbells in both hands, and if you are a beginner, you can place your hands on a wall or a chair.
Slowly lift your heels on the floor and climb as high as possible.
Lower your heels slowly on the ground and repeat.
So try these alternatives to expand the legs at home and build the muscles and the strength of the legs!
Related FAQ
How often should I do training on the legs?
For most people, leg training once or twice a week with rest between the two is effective for strength and muscle growth.
Can beginners do these exercises?
Yes! Most exercises can be done by beginners, and you can increase the difficulties as you become stronger.
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