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Your Definitive Guide to Leg Extensions



Your Definitive Guide to Leg Extensions

If you’ve ever been in a big-box gym before, you’ve seen plenty of guys doing classic leg exercises like squats and lunges and deadlifts. But there’s a good chance you’ve also seen a host of leg-training machines, one of which seems simple enough.

It’s called the leg extension machine, and depending on who you ask, it’s either an exercise that you should avoid altogether, or it’s a fundamental move you should do in every leg workout. The machine’s in just about every corner of fitness you can think of, from high school weight rooms to physical therapy clinics to big-box gyms — and very often, it has a line of people waiting to use it, too.

And why not, right? After all the movement is simple enough. You sit in the seat, let your calves loop around the leg roller, and straighten your knees, flexing your quads. It burns when you do it, and the burn is always good, right?

Well, sort of. Truth be told, the leg extension has a purpose, but that purpose isn’t for everyone. Depending on your goals, you’ll want to hammer the leg extension a few times a week, or sit it out entirely. Let’s break down the how and why.

What It Does

The leg extension is an exercise designed to focus almost exclusively on your quads. Plenty of guys want big quads, which is why this machine gets major traffic. And your quadriceps, a blend of four muscles (rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis) are responsible for leg extension, the straightening of the knee. The vastus muscles originate at the femur, where the rectus femoris is attached at the hip; the rectus femoris is also responsible for hip extension.

The leg extension offers an exercise that relies on torque to move a weight. While the quads are extending the knee, the weight is resting just on top of the ankle joint. In the same way that a lighter weight will crush your deltoids during a lateral raise because of how far the weight is from the muscle that’s moving it, the placement of the load, near your ankles, pushes your quads, which are straightening the knee, to work.

A History Lesson

Unlike most of the leg exercises on today’s fitness landscape, the leg extension isn’t considered “functional.” Instead, it’s an isolation move that has its roots well before CrossFit, and these days, it’s often criticized.

It’s Descended From Bodybuilding

If you’ve ever been to CrossFit, you won’t see anyone in the room doing leg extensions. You won’t see them in HIIT classes either, and disciplines of functional fitness often malign the exercise.

Instead, this move has its roots in bodybuilding. Bodybuilders have been adding leg extensions into their workouts since Arnold Schwarznenegger was training on Venice Beach. I also bought into the exercise when I started out in the gym. I mean, if Arnold does it, I should too!

Bodybuilders, however, have a specific purpose for doing the exercise. First off, they’re training purely for aesthetics, not performance, and a well-rounded set of quads is critical to a good physique. And earning size on a specific muscle (as opposed to your entire body) often requires you to focus on “chasing the pump.” (Not familiar with the pump? Here’s your rundown.)

The pump has its purpose. There’s some scientific truth to the influx of blood going to an area, and the hormonal response that follow building muscle. Most bodybuilding routines are rooted in pushing specific muscles to failure to do that, and the leg extension, which isolates the quads, forcing them to work with little assistance from other muscles, is a perfect example of that.

Rehab And Function

How often in your day do you have to extend your knee with maximum strength under load? Oh, never? That figures, which is why the leg extension is also popular and useful in physical therapy clinics. If you’ve ever had knee surgery (I have), you know that the quadriceps and rectus femoris often “fall asleep” in the days after surgery, and they need to essentially be “retrained”.

If other muscles can do the work, then the quads and rectus can’t experience that retraining. So the leg extension machine, because it isolates the quads and eliminates other muscles’ involvement, plays a critical role in rehab. The concept of getting the quads moving and the knee joint back to its hinging motion makes sense.

This makes it a good starting point for any rehab, although you can only take that so far. In the long run, your quads aren’t a muscle meant to work in isolation. So you can use the leg extension to “wake up” your quads after a surgery or traumatic injury, but at some point, it needs to learn to fire collaboratively with other muscles.

Should You Do It?

Strong young man doing legs exercise in the gym

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The leg extension just might be a fit in your workout; it all depends on your goals. If you are looking to really dial in to building a set of legs to impress the world, your will want to use the leg extension. If you have other goals, however, you may not want this exercise.

Do Extensions If:

You Want Massive Quads

Then you want to do leg extensions. Again, you’re blasting your quads in isolation, and they’re going to flush with blood. And if you just want pure size in your quads, there is a benefit to getting a pump.

But that doesn’t mean you just need to do leg extensions. If you’re smart and you want big quads, you’ll utilize that pump more creatively. Start with leg extensions, then tap into moves that more closely mirror the everyday actions of your knee. Try this superset, which I love: Do 20 leg extensions, followed by 10 walking lunges with each leg. Do 4 sets.

You Need More Muscular Awareness

One key to building your physique: Taking the muscle through concentric and eccentric contractions. One major benefit to the leg extension is that you can control the movement and focus on your quad. That means you can move with intent, slowing down the contraction at your pace and slowing it at certain phases. That can be done with squats and lunges, but it’s not quite as natural, or as easy to focus on your quads.

Skip Extensions If:

You Want to Avoid Joint Stress

Especially if you already have sore knees, you may want to skip this exercise. Again, the placement of the load relative to your knee creates a lot of torque, so this move sometimes isn’t worth it, especially if you’re not prepping for a bodybuilding competition.

Athleticism Is Your Goal

If you’re trying to run, jump, or play sports better, this isn’t a move for you. Most real-life leg actions don’t solely involve knee extension; even kicking a soccer ball, for example, starts with an aggressive drive of the hip, not the knee. If you’re training for a sport, ditch leg extensions in favor of moves like squats, deadlifts, lunges, and step-ups.

Common Mistakes

Muscular man doing legs workout in fitness club

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If you decided to do leg extensions, be careful with how you use and execute the exercise. Avoid these errors.

Too Much Weight

The leg extension as an exercise relies on the torque involved in moving the weight, so you don’t need to load the machine up to the max to get benefit. While the quads are extending the knee the weight is resting just on top of the ankle joint.

So you can benefit from not using too much weight. And maxing out the machine can have serious issues. In general, the further a weight is from the operating joint, the more the muscle and the joint have to deal with the torque. That means you will “feel” leg extensions in the muscle, but, if you use too much weight, you’ll also stress your knee joint over time. Be careful with throwing weight around; you want to protect that knee joint.

Imbalanced Training

Leg extensions solely develop your quads, so in the long term, if they’re the main focus of your leg workouts, your legs will gradually develop imbalances. As your quads get stronger, you need to make sure to strengthen your hamstrings, too; if you don’t, you could easily develop knee issues or place yourself at risk for knee injuries when playing sports.

If you do leg extensions, offset them with hamstring exercises such as Romanian deadlifts and even leg curls, too; aim to do 2 sets of leg curls or Romanian deadlifts for every 1 set of leg extensions that you do.

No Multijoint Leg Training

Remember how your legs work! Hamstrings, glutes, and quads are meant to work in concert, as are ankle, knee, and hip joints. Even bodybuilders who are chasing massive quads work in other exercises, using squats, deadlifts, and lunges as the backbone of their workouts. That doesn’t change even if you’re doing leg extensions. Keep the fundamental leg exercises in your workouts! (And if you’re not sure how to go about the squat, check out the video below.)

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Try These 4 Pushup Variations for a Better Bodyweight Workout




Men’s Health/Eric Rosati

When you drop down to pushup, are you really thinking about what you’re doing? You’ve probably been pumping through the bodyweight staple since elementary school, so it’s easy to think you know just about everything about the exercise. It is pretty simple, after all—what you’re doing is literally in the name.

But there’s more nuance to the move than just hitting the ground and pushing off. Your body position is essential to get the most out of the pushup (learn more about that here). Your ultimate aim when doing the exercise is just as important, according to trainer Charlee Atkins, C.S.C.S.

“Let’s talk about the goal of a pushup,” she says. “The perfect pushup isn’t doing the most reps. A perfect pushup is lowering all the way down and then extending all the way back up to the starting position.”

Atkins notices that a certain type of person she works with commonly skips out on that form and care for speed and brute strength. Dudes, she’s talking about us.

“Most of my male clients forget the extension at the top and are instead worried about how many they can do,” Atkins says. The trainer suggests that guys who are trying to get more out of their pushups should instead try to vary the intensity of your workouts by adding elements of instability and movement. This four-move series gives you an opportunity to do just that, with three challenging pushup variations and one regression.

Perform each variation for 10 reps

  • Hands Elevated Pushup
  • Iso Pushup Hold
  • Lateral Walk and Pushup
  • Pushup and Shoulder Tap

    You can insert these variations into your workouts in place of standard pushups, or you can take them on as a series, performing 3 to 4 rounds through the whole set.

    Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move.

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The 20 Best Low-Carb Keto Snacks to Buy at the Grocery Store




EPIC Pink Himalayan & Sea Salt Baked Pork Rinds, Low-Carb, 4 Count Box 2.5oz bags

Epic Provisions


Get this—no carbs at all. Yessss. “That gas station snack you always avoided actually qualifies as a keto friendly food. Pork rinds are carb-free and are made up of fat and protein, fitting the keto bill,” says Rachel Daniels, MS, RD, and Sr. Director of Nutrition at Virtual Health Partners.

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What Is a Mandalorian? Explaining History of ‘Star Wars’ Species




  • The Mandalorian is now live on Disney+.
  • What is a Mandalorian anyway, though?
  • Some classic Star Wars characters are Mandalorians, including one of the most famous ever.

    With the launch of Disney+, that means there’s also the launch of The Mandalorian, the first ever live-action Star Wars series. The first episode is already live, and between callbacks to powerful substances and a wild ending (don’t click unless you’ve already watched!), the show is already at the top of every Star Wars fan’s chart. But for some more casual fans, there are a couple lingering questions; namely, what, exactly, is a Mandalorian? Who is this main character? And why does he look like Boba Fett?

    And we can answer a few of these questions right off the bat. A Mandalorian is a species in Star Wars, something of a subset of humans—they come from the planet Mandalore. Boba Fett, while technically not a Mandalorian himself (we’ll get to that in a little bit), is the platonic Mandalorian, and wears a set of traditional Mandalorian armor and helmet. The main character in The Mandalorian, now, is no one we’ve seen before (as far as we know); he’s played by Game of Thrones star Pedro Pascal, and seems to be more on the anti-hero side than villain. That being said, he’s still a Bounty Hunter, and his goal is looking out for number one.

    There’s extreme backstory lore to the Mandalorians, a human race in Star Wars world based on the planet of Mandalore. For more in-depth reading, you can check out the Star Wars fandom page, which dives deep into the subject, which is mostly explored in the Star Wars: The Clone Wars and Rebels animated series (which sees the race co-opted and fought by none other than Darth Maul. It’s wild stuff!). But for our purposes here, we’ll stick to the basics.

    Outside of the cartoon series, the only Mandalorians have primarily appeared in the movies. Chronologically speaking, the first major Mandalorian character that is introduced to the story is Jango Fett, a villainous bounty hunter whose silver armor looks remarkably like the titular character of the TV show. Jango is eventually decapitated at the onset of The Clone War by Jedi Mace Windu (Samuel L. Jackson).

    Some of the extended universe stuff, however, puts Jango’s status as a Mandalorian in question. The Star Wars Fandom page says that despite his wearing Mandalorian armor, the fact that he was simply a human carrying out Palpatine’s evil made him not qualify; the planet of Mandalore supposedly considered him a pretender. Wookiepedia, however, paints a different picture, as Jango apparently rehabilitated his image in a novel called Order 66 (which is no longer considered canon).

    It’s also interesting to note that the most famous of all the Mandalorians—Boba Fett—isn’t, really, a Mandalorian at all. As you may recall in Attack of the Clones (as painful as that sentence is to write), Boba Fett is actually a direct clone of his arguably Mandalorian father, Jango Fett. So your own take on whether or not Jango qualifies as a Mandalorian—and whether a clone counts as anything other than, well, a clone—could lead to the answer of how you’d classify our friend Boba.

    That being said, Boba Fett stands for all the ideals that we would imagine a Mandalorian to stand for. First of all, he’s just a complete, inarguable badass—the man is probably the most famous bounty hunter in film history despite not even reaching seven minutes of total screentime in the original Star Wars trilogy. That’s gotta mean something, right?

    Surely, with a show called The Mandalorian, we’ll learn more about, well, the Mandalorians. But as of right now, we already do know quite a bit—and if the first episode is any indicator, we’ll have a pretty cool character to tag along on an adventure with.

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