Many people focus on building the upper part of the body, and this is normal because everyone wants to build chest muscles and build abdominal muscles and shoulders, because the upper part is what appears in the mirror, so everyone wants to see themselves strong and have an athletic body.
But what about the lower part of the body? Many of us ignore it while doing exercises or do not target it enough to look decent, and many people have stronger upper body muscles than the lower section and this is an imbalance, so it is better to rely on some leg extensions exercises at home.
In this post, we will learn about the best leg extension exercises that you can do at home, and we will also learn about the benefits and mistakes that you should avoid while performing leg extension exercises.
What are leg extensions?
The leg extension is a weightlifting training exercise that specifically targets the quadriceps muscles.
The legs can be targeted by the leg extension machine, by weights, or by body weight exercises. The most important thing is to do the exercise in the right way so that the leg extension exercise targets a specific muscle group, which is the thigh muscles (rectus femoris, vastus medialis, vastus, and vastus lateralis.)
What are the best alternatives for leg extensions at home?
Any physical exercise, whether bench press, head press or leg extension, has several alternatives, because relying on performing the same exercise always may not give good results, it is better to target the muscles in different ways for more challenge and building strong muscles.
Since we are talking about the best leg extensions exercises at home, we will exclude exercises that require a leg extension machine and will focus on body weight exercises, barbells and dumbbells.
Bodyweight leg extension alternatives:
- KNEELING EXTENSION
- ELEVATED KNEE DRIVES
- SINGLE LEG RESISTANCE (BAND EXTENSION)
- SLIDE TO THE WALL
Barbell leg extension alternatives:
- BARBELL SQUAT
- BARBELL ROMANIAN DEADLIFT
- SEATED BARBELL EXTENSION
- BARBELL BULGARIAN SPLIT SQUAT
Dumbbell leg extension alternatives:
- SINGLE DUMBBELL GOBLET SQUAT
- SINGLE DUMBBELL BULGARIAN SPLIT SQUAT
- DUMBBELL WALKING LUNGES
- DUMBBELL LEG EXTENSION
Best 10 leg extension to try at home
Here are the best leg extension exercises that can be tried at home and that need simple equipment such as a rubber band, bar, dumbbells, or even body weight.
These alternatives will help you to fully target the thigh muscles, and some of them may target some other muscles secondarily, but the most important is the four thigh muscles.
1- Dumbbell Leg Extension
Leg extension with dumbbells gives you a greater range to target the thigh area, as it adds more challenge to your quads, isolating them well, sculpting and strengthening them of course.
How to do it correctly:
- Sit on a stool. Adjust the seat position so that your feet do not make contact with the ground.
- Place the dumbbells between your feet and hold them tightly.
- Begin by slowly raising your feet until they are straight with your thighs, then slowly lower them.
Pro tip:
Choose a weight you can handle.
Don’t let your foot rest during the exercise, that is, don’t let your feet reach the edge of the bench when lowering the foot, and keep it slightly raised in order to raise it again, this keeps the thigh muscles engaged throughout the exercise.
TRaining Program:
- REPS : 10 – 12
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 days
Muscle Worked:
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
2- Single Dumbbell Bulgarian Split Squat
The Bulgarian split squat is a powerful squat exercise that targets each foot alone, and it works not only on the muscles of the thighs, but also on the muscles of the back of the leg, the Bulgarian split squat exercise targets the thigh area and works to strengthen it, and this allows the thigh muscles to gain more flexibility And muscle mass.
How to do it correctly:
Just like you’re going to squat.
- But in the Bulgarian split, we target the thigh muscles more by placing the top of the foot on the bench.
- If you are going to squat on the left foot, you should hold the dumbbell with your right hand.
- Begin to squat until your knee is at a 90-degree angle.
- Get up again slowly and so on.
Pro tip:
Always keep your back straight.
Don’t go down too much, and also don’t get too high until your foot is straight because this puts the thigh muscles in a resting position and this is not good for the exercise, so keep some bending in the knee when getting up from the squatting position.
Training Program:
- REPS : 10 – 12 each leg
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 days
Muscle Worked:
- Rectus Femoris
- Vastus Lateralis
- Soleus
3- Kneeling Extension
The kneeling extension is one of the exercises that you can do only with your body weight, it is very effective in targeting the front thigh muscles so that the back kneeling allows a wide stretch of the front thigh muscles and put pressure on them well, you can also add some challenge so that you can carry a dumbbell in your arms or any weight You have it.
How to do it correctly:
- Use pad to support your knees
- Keep your body straight
- Aim for 5 seconds on the way down
- Time under tension if you go slow
- Add weight to challenge your quads more
Pro tip:
This exercise is a killer for your quads.
You can feel them tearing from the first movement, so if you want to make good use of it you should keep your whole body from knees to head like a plank. Stay as straight as possible, and never rush.
Stay calm and get up. Kneel slowly and rise slowly and stop as soon as you feel severe pain or want to stop.
Training Program:
- REPS : 8 – 10
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 days
Muscle Worked:
- Vastus Medialis
- Vastus Intermedius
- Vastus Lateralis
- Rectus Femoris
4- Elevated Knee Drives
Elevated knee drives are also exercises that you can do at home and are one of the most powerful exercises that target the quadriceps muscles, as they allow a great stretch in the thigh muscles and are subjected to greater pressure when you drive them down slowly, this is what makes the thigh muscles gain flexibility and get stronger too.
How to do it correctly:
As if you are doing a decline push-up on the bench or box.
- Keep arms above shoulders
- Keep your body straight
- Aim for 5 seconds on the way down
- Time under tension if you go slow
Pro tip:
Focus on tension of muscle, tempo, slow reps.
The only thing you should use is the quadriceps muscles, put your knees down, always keep your hands in a straight position and your back as well, in case you want to add some challenge you can add some weight in order to tire the thigh muscles more.
Training Program:
- REPS : 10 – 12
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 days
Muscle Worked:
- Vastus Medialis
- Vastus Intermedius
- Vastus Lateralis
- Rectus Femoris
- Abdominals are secondary
5- Slide To The Wall
This movement is similar to the wall sit, but it is different in it’s performing so that sliding on the wall slowly generates some pressure on the thigh muscles and allows them to stretch more, you can do this movement anywhere there is a wall and the wonderful thing is that it targets the thigh muscles strongly and you can improve the flexibility of the thigh muscles and gain more balance.
How to do it correctly:
- Stand leaning against the wall, as if you were going to do a ballet dance on your fingers.
- Stand on your toes, let your heels against the wall.
- Slowly slide down the wall until you are in a seated position.
- Press your toes and thighs to slowly rise again.
- Aim for going down for 5 seconds, then 5 seconds for going up.
Pro tip:
Do not rush to sit and stand, stay calm and move very slowly, keeping your back straight against the wall at all times.
While going up, remember to keep your knees slightly bent and not fully standing. You must keep the muscles in your thighs tense all the time.
Training Program:
- REPS : 12 – 15
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 – 5 days
Muscle worked:
- Vastus Medialis
- Vastus Intermedius
- Vastus Lateralis
- Rectus Femoris
6- Single Leg Resistance (Band Extension)
The band has confirmed its effectiveness in targeting the muscles in many exercises, as it may sometimes overcome the weights or some machines in the gym because the band allows you to target the muscle with specific accuracy. as it can work to improve its strength.
How to do it correctly:
Like the leg extension exercise with dumbbells, sit on a chair, adjust it according to a position that does not allow your feet to contact the ground.
- Attach the band to the foot of the chair and at the same time to one of your feet.
- Keep your focus on the quadriceps muscles.
- Draw strength from the thighs and squeeze hard upwards until your feet become straight.
- Let your foot drop slowly to the bottom, then repeat again and slowly.
Pro tip:
Find middle ground, a lot of tension at the top against a little tension at the bottom.
Slowly raise the foot and lower it slowly as if you are fighting the band, do not let it pull your foot back you must control the entire movement.
Resist the band and do not let your foot touch the foot of the chair when lowering it.
Your foot should remain slightly bent, in order to maintain pressure on the thigh muscles throughout the exercise.
Training Program:
- REPS : 8 – 10
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3
Muscle Worked:
- Quadriceps
- Rectus Femoris
- Vastus
7- Heel Elevated Squat
Also, heel squat is one of the best alternative exercises for leg extension exercises at home, because it performs the same role and specifically targets the quadriceps muscles and works to strengthen them and put pressure on them throughout the exercise, and one of its benefits is that it does not require any equipment, you can use a wooden board or a book from Put your heels up a bit and start squatting.
How to do it correctly:
Like a regular squat, only this time you should use anything that can raise your heels by a few centimeters, about 5 or 6 centimeters.
- Place your heels on a wooden plank.
- Stand straight.
- Start squatting slowly and focus on the thighs and knees.
- Don’t go down too much, and don’t get up too much.
- Try to stay in the middle.
Pro tip:
In order to benefit from the squat exercise well, try to keep your focus on the thighs area, do not stop throughout the exercise, always keep the thigh muscles under pressure.
Training Program:
- REPS : 12 – 15
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 – 4 days
Muscle Worked:
- Quads
- Glutes
- Hamstrings
- Adductors
8- Banded Sissy Squat Leg Extension
The banded sissy squat is also one of the best exercises that works to enhance the strength of the thigh muscles and make them more solid because it allows the leg to extend from 0 to 180 degrees, and one of its benefits is also that it can be done at home and does not require equipment only a band and you will be ready to target your quads.
How to do it correctly:
- Tie the band to the fence of the backyard of your house or to anything durable, the most important thing is that the tie is facing your knees.
- Insert your feet together on the opposite side of the tie, and pressing back well.
- Stand straight, always pressing your thighs and knees back.
- Start by squatting slowly, keeping your chest behind your knees, remembering to always push yourself back.
Pro tip:
Keeping your feet in conflict with the band, remember to keep squeezing your thighs and don’t let the quad muscles in rest position.
Keep squeezing them throughout the exercise.
Training Program:
- REPS : 10 – 12
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 – 4 days
Muscle Worked:
- Quads
- Glutes
- Hamstrings
- Adductors
9- Dumbbell Lunge
The dumbbell lunge is also one of the best alternative exercises for leg extension exercises.
The lunge allows you to put pressure on all the thigh muscles and tire them out with repetitions. This also allows you to stretch the front thigh muscles and tighten them well and work on strengthening them, as it works to strengthen each foot alone.
How to do it correctly:
- Standing straight, hold two dumbbells in your hands.
- Put a step on the right foot.
- Put the weight on your heels, lowering your left foot until it is parallel to the floor in a lunge position.
- Return to your previous position and do the same with the right foot.
Pro tip:
Do not bend your back, always keep the thigh muscles under pressure, do not over-rise too much, try to stay in the middle of the movement and press the quadriceps muscles.
Training Program:
- REPS : 10 – 12
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 – 4 days
Muscle Worked:
- Quadriceps
- Hamstrings
- Hips
- Glutes
- Calves
10- Standing Band Leg Extension
Standing leg extension is also one of the exercises you can rely on at home, it is a real quadriceps exercise, it also allows greater range of motion, isolates the thigh muscles and targets them hard, requires no equipment only a resistance band and you will be ready for the best leg extending exercises.
How to do it correctly:
- You should have a slightly longer band, tie it tightly to the door of your house or to anything sturdy, the most important thing is that it is in a position opposite your heels.
- Insert one of your feet on the opposite side of the tie.
- Stand straight, try to put your hands on the wall or anything firm for your stability and not to lose balance.
- Pull the band with your foot as if you were going to kick a soccer ball, then slowly bring it back.
- Don’t forget to do the same with the other foot.
- Remember to do it slowly and focus on the thigh muscles well.
Pro tip:
Try not to let your thighs rest. Keep pulling the band forward as much as possible, and don’t let it pull your foot too much when your foot comes back.
Training Program:
- REPS : 12 – 15
- SETS : 3 – 4
- HOW MANY TIME A WEEK : 3 – 5 days
Muscle worked:
- Vastus Medialis
- Vastus Intermedius
- Vastus Lateralis
- Rectus Femoris
What are the benefits of leg extensions ?
Leg extension exercises are among the most powerful exercises that have proven to be effective in enhancing the strength of the quadriceps muscles, building endurance and sculpting muscles, as they are also useful for weightlifters or CrossFit athletes, as they help them improve their performance with some activities such as weighted squats Or running or deadlifts.
Also, leg extension or knee extension exercises have proven effective even with some patients who have suffered some injuries, as they were good and useful in the rehabilitation of knee diseases. (source)
You can get many benefits with leg extension exercises:
- Strong quadriceps
- Strengthen ligaments around the knee joints
- Tone your Thigh muscles
- Improving spinal flexibility
- Improve performance of workouts
- Reduce leg injuries
Muscle targeted by leg extensions
Leg extension exercises target four main muscles in the thigh area, which are: Vastus Intermedius, Vastus Lateralis, Rectus Femoris, Vastus Medialis.
- Vastus Lateralis: The Vastus Lateralis works to help the knee joint extend, and also works to maintain the position of the thigh and patella while walking or running.
- Rectus Femoris: The rectus femoris muscle passes through the hip joint to the knee, and its role is to extend the knee and help flex the hip.
- Vastus Intermedius: One of the important muscles that play an important role in stepping activities, that is, it helps the foot to climb the stairs, and one of the most well-targeted exercises for this muscle are squats.
- Vastus Medialis: The Vastus Medialis works with the rest of the muscles to extend the knee joints and helps to track the patella in the correct way.
The most common mistakes during performing leg extensions
Here are some mistakes that you should avoid while doing leg extension exercises. These are general mistakes that many people fall into and that may cause them to not get good results or be injured.
- Targeting the muscles in the wrong way, this is a result of doing the exercises in the wrong way, so make sure that you are doing the exercise in a proper way.
- Excessive weightlifting, also lifting a lot of weights may negatively affect the integrity of the muscles, do not try to keep up with those fanatic athletes to have thigh muscles the size of a car.
- Speed in performance, yes, speed may build the ability to carry and may build strength, but it is ineffective in targeting muscles, it must be slow in movement.
- Don’t extend too far, you should extend your leg as far as possible for good and complete targeting.
- Stressing your knee joint, stay focused all the time on the quadriceps muscles.
- Lots of repetitions, some think that the muscles grow to be stronger if they do several reps, but fewer repetitions can provide better results.
Smartly train the quadriceps muscles
- Respect the number of repetitions and don’t push yourself too much during the exercises.
- Consult a personal trainer to give you good guidance.
- Don’t miss leg training classes at home.
- Remember that exercises alone are not enough to build strong muscles, you should take care of the nutrition aspect as well.
- Do not try to play the role of the hero, always keep calm and slow movements and stop when needed.
Useful links
These links may be useful to you if you are a fan of building fitness and strength or gaining muscle at home, these links contain the most powerful CrossFit exercises that you can rely on mainly.
If you are a fan of bodyweight workouts, you can rely on these workouts at home, believe me, you may not need anyone to build strong fitness only at home.
Best CrossFit wods for abs at home
More than 50 Bodyweight wods for beginners (no equipment needed)
Best Jump rope wods to burn a lot of calories
If you have some equipment such as dumbbells, or a bar and some weights and you are a fan of building muscle, you may want to try the best CrossFit workouts for strength and build muscle endurance.
Best CrossFit wods for building strength
CrossFit dumbbell wods for beginners
Best 3 Wods to build strong muscles at home
If you are used to going to the gym, you can train the back area with the best cable workouts for the back.
