{"id":9986,"date":"2023-02-01T17:35:35","date_gmt":"2023-02-01T17:35:35","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=9986"},"modified":"2023-03-28T23:17:50","modified_gmt":"2023-03-28T23:17:50","slug":"how-to-do-the-perfect-leg-extension","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/how-to-do-the-perfect-leg-extension\/","title":{"rendered":"How To Do the Perfect Leg Extension"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.13.0″ custom_padding=”||||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]Build muscle and get stronger legs using the leg extension machine in the gym<\/strong><\/p>\n

What is a leg extension?<\/h2>\n

You\u2019ve probably seen the leg extension machine in the gym (even if you haven\u2019t been on it). It\u2019s a weights machine that you sit in, with a padded roller above your knees and another on top of your ankles. You flex at the knees to straighten your legs, which focuses all the work on your quadriceps muscles.<\/p>\n

But you might be wondering how to do leg extensions properly, what muscles leg extensions are good for, and even if leg extensions are better than squats or lunges.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px||0px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.13.0″ header_2_font=”||||||||” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”20px||||false|false” global_colors_info=”{}”]<\/p>\n

Commonly Asked Questions On Leg Extensions <\/h2>\n

[\/et_pb_text][et_pb_accordion open_toggle_text_color=”#2a2d36″ open_toggle_background_color=”#FFFFFF” closed_toggle_background_color=”#FFFFFF” toggle_icon=”L||divi||400″ icon_color=”#b4fa05″ use_icon_font_size=”on” icon_font_size=”30px” _builder_version=”4.13.0″ _module_preset=”default” toggle_text_color=”#2a2d36″ toggle_level=”h2″ toggle_font=”Euclid Circular B Medium||||||||” toggle_font_size=”22px” background_color=”#FFFFFF” custom_margin=”||||false|false” custom_padding=”20px||20px||true|false” custom_css_toggle=”margin-bottom: 0;” border_width_all=”0px” border_color_all=”#ebf0f1″ border_width_top=”2px” global_colors_info=”{}”][et_pb_accordion_item title=”What are leg extensions good for?” open=”on” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” toggle_level=”h2″]Leg extensions exercises fall into the same category as leg exercises that you\u2019d do on lower body day<\/a><\/strong> like lunges and Bulgarian split squats, but leg extensions are considered an isolation movement because they only move one joint (the knees).[\/et_pb_accordion_item][et_pb_accordion_item title=”What muscles do leg extensions work?” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” open=”off”]The way the leg extension machine is designed holds your upper body<\/a> and thighs still, so you can only move your lower legs. This is a great way to isolate your quads to strengthen the front of the thighs without involving any other leg muscles.<\/p>\n

Leg extensions work all four heads of your quadriceps muscles, and allow you to maintain tension on the muscles during the concentric contraction, the squeeze at the top, and the eccentric phase.[\/et_pb_accordion_item][et_pb_accordion_item title=”Is leg extension better than squats?” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” open=”off”]Leg extensions are neither better nor worse than squats and lunges<\/a><\/strong> \u2013 they\u2019re different. Leg extension machines are usually pin-loaded, which means the weight is controlled by a stack right next to you. Should leg extensions be heavy? No, you won\u2019t be able to lift as much weight using a leg extension machine as you can doing squats, and keeping the movement lighter is good for your knees.<\/p>\n

Leg extension machines hold your body in place, and pin your upper legs to the padded seat. You will usually have handles to hold, too, which prevents you swinging your body. This all means the leg extension movement is small and controlled (unlike a barbell squat or dumbbell lunge). And you\u2019ll need to keep the weight light on a leg extension machine, which is safe for your knees.<\/p>\n

Will leg extensions make your legs bigger? Yes, especially if you combine them with other exercises like squats, lunges, step ups, and leg press. Leg extensions are a great way to build lower body strength<\/a><\/strong> because they isolate growth in the quads.[\/et_pb_accordion_item][\/et_pb_accordion][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.13.0″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n

What are the benefits of leg extensions<\/h2>\n

<\/p>\n

Leg extensions isolate your quads<\/h3>\n

The leg extension machine supports your back like a chair, and holds your upper leg and knee in place. This means you will isolate all the work in one or both quads so you can build strength and size.<\/p>\n

You can do dropsets on the leg extension<\/h3>\n

Dropsets are a great way to add volume to your workout<\/a><\/strong>, and the leg extension machine makes it super easy to drop the weight through a triple dropset until you\u2019re working to failure.<\/p>\n

Leg extensions are a great finisher for leg day<\/h3>\n

Because leg extensions isolate the quads with a relatively light weight, they are a brilliant finisher exercise for lower body day workouts, and a good option for a lighter leg workout if you want to go running<\/a><\/strong>.<\/p>\n

Leg extensions give you a good muscle pump<\/h3>\n

Getting a good pump isn\u2019t everything, but it sure is rewarding! You will be able to see and feel the pump happening as you sit on the leg extension working your quads.<\/p>\n

Leg extensions are safe for your knees<\/h3>\n

Leg extension exercises can a smarter choice than bigger compound movements like squats and lunges, because the movement is more controlled.[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n

Are leg extensions OK for knees?<\/h2>\n

It might seem as though doing leg extensions could be bad for your knees, but the opposite it true for most people. In fact, leg extensions are such a safe exercise<\/a><\/strong> that they are often advised as rehab work after knee or quad muscle injuries.<\/p>\n

Leg extension machines hold your body in place, and pin your upper legs to the padded seat. You will usually have handles to grip on to, too, which helps prevent you from swinging your body. This all means the leg extension movement is small and controlled (unlike a barbell squat or dumbbell lunge). And you\u2019ll need to keep the weight light on a leg extension machine, which is safe for your knees.[\/et_pb_text][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n

When to avoid doing leg extensions<\/h2>\n

Whilst we think leg extensions are a safe, effective exercise, they aren\u2019t always the best choice for your leg day programming. Here are the key reasons to steer clear of the leg extension machine.<\/p>\n

You\u2019re short on time<\/h3>\n

If you don\u2019t have much time for a leg workout<\/a>, stick to the big compound exercises with free weights (like barbell or dumbbell squats, lunges, or the leg press).<\/p>\n

You feel any knee pain<\/h3>\n

It goes without saying that you shouldn\u2019t jump on the leg extension machine if your knees are hurting.<\/p>\n

You\u2019ve already done a high volume leg workout<\/h3>\n

Leg extensions are best for light, reppy work to pump the quads, so if you\u2019ve already achieved that in your workout there\u2019s no need to do more.[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.13.0″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n

How to do a leg extension properly<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_video src=”https:\/\/www.youtube.com\/watch?v=swZQC689o9U” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” src__hover_enabled=”off|desktop”][\/et_pb_video][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]It\u2019s important that you know how to do safe leg extensions. Take some time to set the machine up. The back of your knee should be at the front of the seat (adjust the back pad to move you forward or backwards). The rollers should be on top of your leg just above the knee, and on top of your ankle. Do some very light reps to check these positions.<\/p>\n

Once you start working out on the leg extension, use the handles to keep your body driving back and down into the seat. Lock your knees at the top of the movement, but don\u2019t swing your legs up and down. Control the entire rep from start to finish.[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n

Leg extension variations<\/h2>\n

<\/p>\n

Dropsets<\/h3>\n

Do 10-12 reps at a high weight, then quickly drop the weight to around 60% and do 10-12, then drop again to a very light weight and rep out until failure.<\/p>\n

21s<\/h3>\n

Choose one weight and do 7 reps in the top half of your range, 7 reps in the bottom half, then 7 full reps.<\/p>\n

Slow eccentric<\/h3>\n

Fast up, pause at the top, and lower down for a count of 4. This one will get real spicy, real quick! How long should you hold the leg extension at the top of the rep? Count 1-2 seconds before starting that controlled lower down.[\/et_pb_text][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]Find a gym<\/a> near you with great leg day equipment including a leg extension machine. Hussle gives you access to a huge network of gyms, pools, spas and health and fitness apps, all accessible through a single pass. Sign up here<\/a><\/strong>.[\/et_pb_text][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-scaled.jpg” title_text=”Conversion Banner” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Build muscle and get stronger legs using the leg extension machine in the gym What is a leg extension? You\u2019ve probably seen the leg extension machine in the gym (even if you haven\u2019t been on it). It\u2019s a weights machine that you sit in, with a padded roller above your knees and another on top […]<\/p>\n","protected":false},"author":26,"featured_media":7793,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n

When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n

But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n

So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What is the stair climber?<\/h4>\r\n\u00a0\r\n

The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n

There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n

The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n

The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n

StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

How do you use the stair climber?<\/h4>\r\n\u00a0\r\n

The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n

Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n

But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n

Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n

It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n

Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n

An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n

If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n

Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n

The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n

Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n

And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n

The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n

Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n

Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n

There are plenty of gyms with StairMasters. <\/p>\r\n\r\n

Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Stair climber workouts<\/h4>\r\n\u00a0\r\n

The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n

Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\n

Ready to take your climber workout to the next level? Pun intended. With Hussle, you can make your fitness routine flexible by getting access to multiple gyms in whenever, and wherever you like. <\/p>\r\n\u00a0\r\n\u00a0\r\n\"\"<\/a>\r\n\u00a0","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[106,3],"tags":[],"acf":[],"infloai":null,"yoast_head":"\nHow To Do the Perfect Leg Extension | The Hussle Blog<\/title>\n<meta name=\"description\" content=\"How To Do the Perfect Leg Extension - Find Out More And Visit Hussle Today For Gym Passes & Memberships Near You.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hussle.com\/blog\/how-to-do-the-perfect-leg-extension\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Do the Perfect Leg Extension | The Hussle Blog\" \/>\n<meta property=\"og:description\" content=\"How To Do the Perfect Leg Extension - 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