If you are into the gym and you exercise every day, then you know how important a leg day is. Working out your lower body strengthens your core and legs, minimizes the risk of injury, promotes weight loss, and burns calories.
A great way to strengthen your quadriceps is to do a leg or knee extension by using a leg extension machine. While this machine might offer you a great quad workout, not everyone has access to the gym.
That’s why we will suggest alternatives that can replace the leg extension machine and offer similar results.
Cons
Besides quads, this exercise doesn’t work any other muscles. It won’t improve overall leg strength and will place a lot of pressure on your knees, leading to the risk of injury. Also, this exercise isn’t very convenient because you will need to use a machine.
However, instead of using a leg extension machine, you can use alternatives that don’t only work quads but other leg muscles, and they won’t stress your knees.
Before you start a new exercise routine, talk to your doctor, who will tell you how to stay safe.
Leg extension alternative
Bodyweight leg extension
You can do this exercise while sitting in a chair, and you will be able to strengthen your quads without adding weight. It will also place less stress on your knees. If you have issues with your knees or you have some injury, bodyweight leg extension, without using a machine, can be an excellent leg extension substitute.
How to do bodyweight leg extension:
- You need to sit in a chair and place your fit on the floor, hips wide apart.
- Your back should be straight.
- Extend your knees and lift your right leg.
- Go back to the starting position.
- Do two sets with 12 reps and then repeat with the right leg.
Standing leg extension
This type of exercise strengthens your quads and core, offering similar results as you are doing on a machine. It will also challenge your coordination and balance.
How to do standing leg extension:
- Your feet should be hip width apart
- You should work on your core. Raise your right foot one or two inches off the floor.
- Bend your right knee to move your right foot backward.
- Straighten your right knee to extend your leg forward.
- Perform two sets of 10 to 12 repetitions, then switch to the left leg.
Squats
Squats are one of the best exercises to target your quads, and they will also engage the lower legs, hips, butt, and core.
How to do squats:
- Place your legs shoulder-width apart while turning your toes slightly outward. Your hands should be placed on the side or on your hips.
- Strengthen your back and engage your core.
- Lower your hips; your thighs should be parallel to the floor, while your knees above the ankles.
- Push into your heels and then stand up.
- Make two sets of 12 reps.
To make this exercise more challenging, you can use a dumbbell or kettlebell.
Reverse lunges
Reverse lunges tone and strengthen your quads, so it’s a great alternative to leg extensions. They can also activate your core, hamstrings, and glutes for a more dynamic workout.
- Begin by standing upright with your feet placed together.
- Step your right foot backward, bending your right knee until it forms a 90-degree angle.
- Press through your right foot to rise back up to the starting stance. Now, switch legs and step back with your left foot to complete a full repetition.
- Perform 10 to 12 repetitions for each leg in two sets to start.
Why substitute for leg extensions?
If you want to focus on your quads, then leg extension exercise is an ideal choice. However, it’s best to focus on alternatives if you want to boost your overall leg strength.
A leg extension alternative at home will engage your leg muscles more, like hamstrings and glutes. Some exercises will even work your core, which is crucial for good balance and core. These exercises can be more functional than doing leg extensions on a machine. Moreover, you will minimize the risk of injury, while this exercise might be great for people suffering from knee arthritis.
When to engage a professional
If you haven’t done strength training before, then it’s best to talk to a professional trainer or therapist. They will create a workout plan that suits your fitness level and overall health.
If you have hip, leg, or knee issues, visit a professional because you might need supervision while doing a leg workout.