Quad extensions to build your thighs: How to, benefits, alternatives

Do you have quad extensions in your leg workout routine? It’s an important exercise that helps with developing the legs, improving strength and adding muscle mass.

In fact, quad extensions are one of the most popular leg exercises in various leg routines. However, before going deeper into the subject, let’s understand how to do quad leg extensions.

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Steps to do quad extensions

Usually, every exercise comes with variations and so does quad extensions. If you have access to the leg extension machine, you should use that. Otherwise, there are other exercises that target similar muscle groups.

• Adjust the weight on the leg extension machine to a comfortable level for you.
• Sit on the machine with your back against the backrest and feet flat on the footrest.
• Adjust the position of the footrest so that it rests against your lower legs just above your ankles.
• Grasp the handles on the machine, and brace your core muscles.
• Slowly lift your feet upward by extending your knees till the legs are straight but not locked.
• Hold the position for a second, and slowly lower your feet back to the starting position, keeping the weight under control.
• Repeat for as many reps as you wish to.

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What are the muscles worked during quad leg extension?

The quad extensions exercise primarily works the quadriceps muscles, which are the large muscles located in the front of the thigh. These muscles are responsible for extending the knee joint and are used in activities like walking, running, jumping and squatting.

Apart from the quadriceps, the quad extension exercise also engages the hip flexors, which are the muscles that help raise the legs up towards the body. The exercise also engages the glutes and hamstrings to some extent, especially if you squeeze your glutes and keep the core engaged throughout the movement.

Is there a dumbbell leg extension?

While there isn’t any dumbbell alternative to quad extensions, you can try dumbbells or free-weight exercises that target the quadriceps.

Here are the steps you need to follow for a dumbbell variation that will help in isolating the quads:

• Keep your feet hip-width apart, and hold a pair of dumbbells. Ensure that your palms are facing towards you.
• Lift one foot off the ground, and extend it in front of you, keeping the knee slightly bent.
• Slowly lift your foot higher till the legs are fully extended.
• Hold for a second or two; slowly lower your foot back to the ground, keeping the knee slightly bent.
• Aim to perform at least ten reps before switching legs.

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What are the other alternatives to quad extensions?

Squat

Squats can be performed with bodyweight or with added weight, like dumbbells, barbells or kettlebells. The exercise targets the quadriceps, hamstrings and glutes.

Lunge

Lunges are another compound exercise that works the quadriceps, glutes and hamstrings. They can be performed with bodyweight or with added weight, like dumbbells or barbells.

Step-up

Step-ups are an exercise that involves stepping up onto a platform or bench, using one leg at a time. This exercise targets the quadriceps, glutes and hamstrings.

Bulgarian split squat

Bulgarian split squats involve placing one foot behind you on a bench or platform, while keeping the other foot planted on the ground. This exercise targets the quadriceps of the front leg, as well as the glutes and hamstrings.

Wall sit

Wall sits involve holding a seated position with your back against a wall, with the thighs parallel to the ground. This exercise targets the quadriceps and can be done with bodyweight or with added weight, like a weighted vest.