The road to big Teardrop-shaped thigh muscles are generally thought to grow in one direction, straight towards the leg extension machine. This gym equipment is loved by bodybuilders, athletes, and general exercisers alike because it allows you to directly target your quadriceps muscles. How the machine does it is exactly as its name suggests. The main function of the quadriceps is to extend the leg (straighten the leg at the knee joint), and that’s exactly what you’ll be doing when you throw yourself onto the seat of the machine.
However, unless you’re in a well-stocked gym, finding leg extension machines can be difficult. These large pieces of equipment aren’t necessarily suited for home gyms, and equipment that only serves one purpose can be neglected in a functional training space.
Thankfully, there are some alternative exercises you can use in place of leg extensions if your workout program calls for a quadriceps-focused workout. men’s health fitness editor Ebenezer Samuel, CSCS While these seven exercises will give you a local quadriceps workout, we recommend using a leg extension machine if you have access to one. “None of these movements will really hit your quadriceps in the same way as a leg extension machine, but they are solid alternatives to help work the key muscles on the front of your thigh.”
Quadriceps function
The reason leg extensions are so effective is how the quadriceps, a large four-part muscle on the front of the thigh just above the knee, work. Again, the main purpose of the quadriceps is to extend the knee, and therefore the leg. The secondary purpose is to aid in hip flexion. This means that whenever you extend your legs, you are using your quadriceps muscles.
When using a leg extension machine, the setup allows you to maintain muscle tension throughout the range of motion, including when the quadriceps are in a stretched position. You can also isolate muscles in a way that is difficult to replicate with free weights.
When performing these alternative exercises (or other movements that target the quadriceps, such as front squats), consider other limiting factors such as grip strength, core strength, and central nervous system fatigue. , and the quadriceps get tired before they can be stimulated. The need for growth.
What to look for in alternative leg extension exercises
These limiting factors should be considered when choosing which exercises to replace with leg extension machines on leg day. The key is picking movements that can replicate the tension of a stretched position while limiting upper body fatigue and building up volume to challenge the quadriceps.
Here Samuel shows you seven exercises that are an alternative to leg extension machines. These are listed in descending order from least effective to most effective, but all can be utilized in your workouts if your goal is to build big quads.
Alternative exercises for leg extensions
resistance band leg extension
why: This move may be the most obvious, but it’s also one of the least effective alternatives to leg extensions. This means you can reproduce the same behavior pattern of your machine. Strengthen the mind-muscle connection and repeat over and over again.
How to do it:
- Attach the resistance band to the anchor point at the bottom of the weight bench. Sit on a bench and wrap the other end of the band around your lower leg.
- Tighten your shoulder blades and core, grip the edges of the bench, and keep your torso steady. Lift the leg attached to the band off the floor.
- Stretch your legs by moving only your knees. Hold for a beat at the top and tighten your quadriceps.
- Lower your legs back to the starting position.
Number of sets and reps: 3-4 sets of 15-20 reps
bodyweight sissy squat
why: Moving from the obvious move to perhaps the most difficult leg extension option. The name here is not a sign of weakness, but the opposite. Sissi is an abbreviation for Sisyphus, an underworld figure in Greek mythology who was punished by pushing a rock up a hill forever. Any practice that bears the name of a legend is bound to be tough. Focus on buying your muscles time under tension and staying within your range of motion.
How to do it:
- Stand in the center of a power rack or door frame with your feet shoulder-width apart and your arms outstretched for support.
- Lift your heels off the floor and lift your toes slightly.
- Bend your knees and lower yourself to the floor. Keep your hips extended, tighten your core and grab onto supports to stay upright. Lower your hips until your knees touch the floor in front of your toes (or as deep as your mobility allows).
- Return to starting position.
Number of sets and reps: 3-4 sets of 6-8 reps
box step up
why: This simple exercise may be slightly better at working the quadriceps through a wide range of movements, and can also introduce more resistance than the first two movements. The key is to use what Samuel calls “extreme knee flexion” and not rush through the steps.
How to do it:
- To get started, you’ll need a stable box or raised platform.
- Place one foot on the box and your entire foot on the surface.
- Lift your front foot off the ground and lift your back foot. Stand straight and stretch your top leg and lower back. Never use your hind legs to help with this.
- Slowly lower yourself back to the starting position with your back foot on the floor.
Number of sets and reps: 3 sets of 5-7 repetitions on each side
Reverse lunge with front leg raised
why: Replacing the box with a smaller stack of plates and switching up the movement will be even more beneficial to your quads. This will load a little more easily and will be more balanced.
How to do it:
- Begin standing with your feet on a stack of weight plates or other raised platforms.
- Step back on one leg and get into a lunge (knees bent, back knee slightly off the floor).
- Step forward with your front foot and push off the floor, straightening your legs and hips to return to the starting position.
Number of sets and reps: 3 sets of 8-10 reps
goblet squat with heels raised
why: Raising your heels using wedges or plates allows you to work at a different angle and target your quads more directly.
How to do it:
- Start with your heels elevated on a plate or wedge. Close your legs in a closed stance. Hold a load (dumbbells or kettlebells) in front of your chest in a goblet position, squeezing your shoulder blades, core, and glutes to prevent you from falling forward.
- Push your butt back and get into a squat position. Make sure your knees pass in front of your toes.
- Push off the floor to stand up, straighten your legs and tighten your glutes.
Number of sets and reps: 3-4 sets of 6-8 reps
spanish squat
why: Adding a resistance band can solve the problem that occurs with most of these exercises, which is maintaining tension while extending the knee. This (along with other striped variations) will likely be the most effective move of these picks.
How to do it:
- First, secure your resistance band to a stable anchor point in front of you. Wrap the band around your knees and stand where you feel tension.
- Perform a goblet squat with the band wrapped around your knees.
- Use the resistance of the band as your cue to actively straighten your knees as you stand up.
- Number of sets and reps: 3 sets of 8-10 reps
Terminal knee extension (TKE) split squat
why: It uses the same concept as the Spanish squat, with a band providing a cue to extend your knees, but Samuel says this version is even more effective because it focuses on one leg at a time.
How to do it:
- First, secure your resistance band to a stable anchor point in front of you. Wrap the band around your knees and stand where you feel tension.
- Wrap the band around your knees and perform a split squat.
- Use the resistance of the band as your cue to actively straighten your knees as you stand up.
Number of sets and reps: 3 sets of 8-10 reps on each side
Men’s Health Senior Editor Brett Williams is a NASM-CPT certified trainer, former pro football player and technology reporter. His work can be found on Mashable, Thrillist, and other outlets.
