Have you ever been to the gym when it's really busy? Sometimes it can be frustrating. Every machine you want to use can be taken at times. It's happened to me more times than I can count.
If you have long gaps between exercises because you're always waiting to use a machine, you could miss out on some potential benefits.
For instance, if your main goal is to build muscle or better endurance, shorter rest between sets and exercises can be much more effective (1).
If you want to get a good workout, you want to stay warm and keep your heart rate up to some extent. Otherwise, it may feel like you're not getting enough done. You may also end up spending twice as long in the gym to hit the same workout.
When you're training your legs, the leg extension is a great exercise. No exercise isolates your quads quite like it.
But what can you do when the machine is always taken? Or maybe it's in your program, but you don't like that particular exercise and would like an alternative.
That's what I'm going to cover for you today. There are many effective leg extension alternatives that can help you achieve similar results. Whether you're looking for leg extension workouts that don't require machines or searching for the perfect substitute for leg extension exercises ... I've got you covered.
In This Article:
• What is the Leg Extension Exercise?
• Leg Extension Muscles Worked
• Best Leg Extension Alternatives
• Workouts Using Leg Extension Alternatives
• How to Get the Most Out of Your Leg Workouts
What is the Leg Extension Exercise?
The leg extension is an exercise that trains the muscles that straighten your knees. It's typically done in a seated position and requires a machine made for it.
You'd be sitting down with your knees bent, and a pad sitting on the front side of your ankles. In the leg extension, the point is to push against the pad to straighten your knees from a bent position.
Some of these machines require weight plates to be loaded onto them for added resistance. The most common type you'll see will likely be using a cable, though.
In the cable leg extension, the resistance is constant no matter where you are in the range of motion. In a plate-loaded leg extension, it's a bit different.
With a plate-loaded machine, the weight is always working in the direction of gravity. The straighter your knees get, the more force your leg muscles have to produce to lift them.
So, if you end up using a different type of leg extension machine than you're used to, that's why it may feel different.
Understanding the basic movement pattern will help you identify effective leg extension alternatives that maintain the same benefits. Heck, some can even offer additional benefits.
Leg Extension Muscles Worked
The leg extension primarily targets your quadriceps. There are four muscles that make up the quads...
• Vastus lateralis
• Vastus medialis
• Vastus intermedius
• Rectus femoris
These four muscles work together to extend your knees, and they help with hip flexion as well. They attach to your hip and upper femur, then run across the knee joint.
So with a leg extension exercise, it's isolating this muscle group by focusing on only that one motion. They can help strengthen and build muscle in your quads, which helps with other exercises too.
They can help you lift more weight in squats and deadlifts. Building bigger quads is also a game-changer for improving the look of your physique.
People notice when you're walking around with tree trunks for thighs. Now that you understand which muscles are targeted, let's explore leg extension alternatives that effectively work these same muscle groups.
Best Leg Extension Alternatives
Let's dive into several proven leg extension alternatives. Each of these leg extension workouts targets your quadriceps effectively. At the same time, they each offer unique benefits. Here are some of the most effective substitutes for leg extension exercises:
Dumbbell Split Squat
The split squat is a great quad exercise, which makes it a solid leg extension alternative. It also works your hamstrings and your glutes like a squat.
You can load this exercise with dumbbells, kettlebells, or even a barbell. For this exercise, we’ll use dumbbells.
1. Grab a dumbbell in each hand, and stand with your feet shoulder-width apart.
2. Take a big step back with your right foot to get into a split stance.
3. Keep your torso upright as you lower your right knee and bend your left knee until your left thigh is parallel with the ground. Your right knee should come close to touching the floor.
4. Drive up through your left heel, and squeeze your left quad to stand back up in the split stance.
5. Repeat for reps. Make sure to do an equal number of reps on the other side.
Box Step-Ups
This leg extension alternative is fairly easy to do with good form. It will also work your hamstrings and glutes, which isn’t a bad thing.
You can add some resistance by holding some dumbbells while you do it. That’s what I like to do most of the time, actually.
1. Grab a set of dumbbells and a box high enough that when you step onto it, your front thigh is parallel with the ground or slightly below.
2. Step up onto the box with one foot, and make sure your entire foot is on the box. Drive through that heel and squeeze your quad to stand up.
3. When you stand up, be sure to get your other foot on the box for stability. Keep the foot you started with on the box and slowly step back down onto the ground.
4. When your opposite foot reaches the ground, step down with your first foot. Repeat with the other foot, and do the same number of reps on both feet.
Loaded Roman Chair Squats
This is not the most common exercise, but it should be! Especially if you’re looking for a good leg extension alternative.
While it doesn’t completely isolate your quads, it certainly puts a lot of focus on them. You’ll feel the burn if you do them right!
You can do this with no weight, but I like adding resistance to make it more challenging. I like holding a weight plate at my chest and putting all of my focus on the contraction in my quads.
For this exercise, you’ll need a Roman chair designed for it. It has a platform, a foot pad to hold your feet in place, and a pad that supports your lower leg.
This allows you to focus solely on bending and extending your knees. Your hips will bend, too, but focus on the contraction in your quads to really work them well.
1. Grab a weight plate and hold it to your chest with both hands. Lock your feet in place under the foot pads, and make sure your calves rest against the leg pad.
2. Push your hips back and bend your knees to squat down. Keep going down until your thighs are at least parallel with the ground. If you can go further down comfortably, then feel free to do so.
3. Focus on pushing your calves into the leg pad, and squeeze your quads to straighten your knees. You’ll also squeeze your glutes to come back to a full standing position.
4. Repeat for reps.
Heel Elevated Sissy Squat
This might sound like a girly exercise, but when you feel the burn in your quads, you won’t think that! This might be my favorite leg extension alternative because it really does isolate your quads well.
It’s not the easiest, though, and it takes good balance. While you can find ways to load it up, I prefer this to be just using your bodyweight.
1. Place a 45-pound plate on the ground next to a post you can hold for balance (if you need it). Stand with your heels elevated on the plate, and your toes on the ground.
2. Keep your hips straight and lean back as you allow your knees to bend forward. Hold lightly onto the post if you need help with your balance.
3. Keep leaning back and bending your knees until they reach about a 90-degree angle. You will feel a stretch in your quads at the bottom.
4. Squeeze your quads to straighten your knees and lift your body back to standing up straight.
5. Repeat for reps. If you must hold onto the post for balance, keep progressing until you have enough control to do it without holding onto anything.
Heel Elevated Goblet Squat
You can also do goblet squats without having your feet elevated, but there’s a benefit to this. Having your heels elevated allows you to keep your spine more upright and forces your knees further out in front.
When you do this, they will bend more, and it emphasizes quad development more. You’ll still use your quads if you keep your heels flat on the ground, but you’ll work your quads more with them elevated.
Having elevated heels, to me, is what makes this a better leg extension alternative exercise.
For this exercise, we’ll use a dumbbell and 2 weight plates.
1. Place two 25-45 pound plates side by side on the ground. Pick up a dumbbell vertically, and hold the underside of the top weight with both hands at your chest.
2. Step your heels onto the weight plates to get your heels elevated with the front half of your foot on the ground. Pull your shoulders down, your elbows in, and brace your core before starting the first rep.
3. Bend at your hips and knees to squat down while your torso remains vertical. Keep lowering until your thighs are at least parallel with the ground.
4. Squeeze your quads and glutes to push yourself back up to a standing position.
5. Repeat for reps.
Bulgarian Split Squats
This is similar to the dumbbell split squats I went over earlier, but these are harder because they require an extra challenge to stabilization strength. It’s a phenomenal exercise to target your quads, and you’ll feel the difference!
If you want a hard leg extension alternative to do in the gym, these are no joke! I don’t mean hard in a “difficult” sense, but more so one that just really burns.
You can do these with a barbell on your back, but we’re going with a dumbbell in each hand.
1. Start by standing a few feet in front of a bench, grab a pair of dumbbells, and then bring one foot backward to rest on top of the bench.
2. This should feel like a lunge position, and you should shift your weight forward enough to feel the weight in your front heel.
3. Keep your core braced and bend your front knee to squat down while keeping your torso as upright as you can.
4. Keep lowering until your front thigh is parallel to the ground. Then drive through your front heel and squeeze that quad to stand back up.
5. Repeat for reps, and do the same number of reps on the other leg.
Leg Press with a Narrow Stance
Using a narrow stance on the leg press emphasizes the quads more. If your feet are wider, your glutes will get a little more work.
It also matters that your feet are a little lower on the platform. This forces your knees to bend more, and that will help to emphasize your quads.
Again, when looking for a leg extension alternative, exercises that emphasize your quads are what you’re looking for!
1. Sit down on the leg press machine seat, and place your feet as low and close together on the platform as you can. Be sure to grab the handles and pull yourself into the seat during each rep.
2. Unlock the platform and allow your knees to bend as the platform lowers toward you. Your knees should be pushing forward over your toes.
3. Lower the platform as much as you can comfortably while keeping your lower back against the seat.
4. From the bottom, drive through your midfoot and squeeze your quads to press the platform away from you until your knees are ALMOST locked out. *Never fully lock out your knees on a leg press machine, as this can put you at risk of injury.
5. Squeeze your quads at the top, and repeat for reps.
Dumbbell Walking Lunges
This is a classic exercise most people know. This does work your quads like a leg extension, but it also brings in your hamstrings and glutes like a squat.
Because you can load them up with a good amount of weight, they make a great leg extension alternative. You can do these with just your bodyweight, but I like loading them up with dumbbells.
1. Grab a set of dumbbells and stand where you have a good amount of space in front of you to walk. Keeping your feet hip-width apart, take a large step forward with one foot.
2. Keep your torso upright as you bend the front knee to lower your back knee toward the ground.
3. When your front thigh is parallel with the ground, squeeze your front quad and drive up through the heel of your front foot.
4. As you begin to stand, bring your back foot up next to your front foot. Repeat on the opposite leg.
5. Make sure to do the same number of reps on both legs.
Workouts with Leg Extension Alternatives
Now that we've covered various leg extension alternatives, let's look at how to incorporate these movements into complete leg workouts. When the gym is packed, and you need a leg extension alternative, you can throw any of these exercises in. You can also plan to throw these exercises in instead too.
It’s not like leg extensions are the gold standard of quad exercises. All of the exercises I went over are awesome for quad development!
Not everyone who reads this will be at the same experience level, so I’ll throw three workouts in here. One each for beginners, intermediate lifters, and advanced lifters.
Beginner Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Loaded Roman Chair Squat | 3 | 10 |
| Romanian Deadlift | 3 | 10 |
| Box Step-Ups | 3 | 10 (Each Leg) |
| Leg Curl | 3 | 10 |
| Leg Press (Narrow Stance) | 3 | 10 |
| Ab Crunches | 3 | 10 |
Intermediate Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Heel Elevated Goblet Squat | 3 | 8 |
| Romanian Deadlift | 3 | 8 |
| Dumbbell Split Squat | 3 | 10 (Each Leg) |
| Glute Ham Raise | 3 | 10 |
| Dumbbell Walking Lunges | 3 | 10 (Each Leg) |
| V-Ups | 3 | 10 |
Advanced Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6–8 |
| Romanian Deadlift | 4 | 6–8 |
| Bulgarian Split Squat | 3 | 10 (Each Leg) |
| Glute Ham Raise | 3 | 10 |
| Heel Elevated Sissy Squat | 3 | 10 |
| Hollow Hold | 3 | 60 Second Hold |
How to Get the Most Out of Your Leg Workouts
Whether you're using traditional leg extensions or leg extension alternatives, proper form and progression are key to seeing results.
It isn’t all about the exercises you choose, although that’s a part of it. If you want to see results long term, there are other things you also need to pay attention to.
For instance, with muscle growth, your workouts need to progress properly. If your workouts don’t have progression in intensity and weight, you’ll plateau at some point.
You also need to be in a calorie surplus to add muscle effectively, and eat enough protein too. If you want to lose weight, you need the extra protein too, but you need to be in a calorie deficit.
The diet aspect is usually the hardest for people, and I understand why. Dieting, whether for muscle growth or fat loss, is difficult. Our bodies are all different, and we all burn different amounts of calories.
If you’re not a personal trainer or nutrition expert, you can always get the help you need by hiring one. That can get pretty pricey, though. I know several nutrition coaches who charge $200-300 per month. I used to charge $100 per hour as a personal trainer, myself.
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References:
(1) de Salles BF, et al. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-77.
