THE WAY TO THE GREAT, The hamstrings are generally thought to go in one direction: straight to the leg extension machine. This piece of gym equipment is loved by bodybuilders, athletes and general exercisers alike because it allows you to directly target the quadriceps muscles. Exactly how the machine does it is right in the name: the primary function of the quads is leg extension (straightening the leg at the knee joint), which is exactly what you’ll be doing when you lower yourself into the seat of the machine.
However, unless you’re in a well-equipped gym, you’ll have a hard time finding a leg extension machine. These large pieces of equipment are not really suitable for a home gym, and more functionally focused training spaces can look too much on any equipment that has only one purpose.
Luckily, there are some alternative exercises you can substitute for leg extensions when your exercise program calls for a quad-focused workout. Men’s health Fitness editor Ebenezer Samuel, CSCS explains that while you can get localized work on your quads with these seven exercises, you’ll still be better off with a leg extension machine if available. “None of these moves will really attack your quads the way a leg extension machine does, but they’re still solid alternatives to help smoke out the dominant muscles on the front of our thighs.”
How quads work
The reason leg extensions are so effective comes down to how they work the quadriceps, the large, four-parted muscles located on the front of your thighs just above the knees. Again, the primary purpose of the quad is to extend the knee or straighten the leg. A secondary purpose is to help flex the hip. This means that every time you straighten your leg, you are using your quads.
When you use the leg extension machine, the adjustment allows you to maintain muscle tension throughout the entire range of motion, including when your quads are in a flexed position. You’ll also be able to isolate your muscles in a way that you’ll have a hard time replicating with free weights.
When doing some of these alternate exercises (or performing other movements that target the quads, like front squats), there will be other limiting factors such as grip, core strength, or CNS fatigue that will tire you out before your quads can give stimulus that the need for growth.
What we look for in alternative leg extension exercises
These limiting factors should be considered when choosing exercises to substitute for the leg extension machine on leg day. The key is dial movements that can recreate that stretch tension while limiting upper body fatigue so you can pack on some volume to challenge the quads.
Here, Samuel offers seven exercises that can serve as an alternative to the leg extension machine. They are listed in descending order from least effective to most effective, but all can find a place in your training when your goal is to build big quads.
Alternative leg extension exercises
Resistance band leg extension
Why: This move may be the most obvious, but it’s also one of the least effective alternatives to leg extensions. However, it can replicate the same machine movement pattern. Work on the mind-muscle connection and perform lots of repetitions.
How it works:
- Attach the resistance band to the anchor point on the bottom of the weight bench. Sit on a bench and wrap the other end of the band around your lower leg.
- Squeeze your shoulder blades and core and hold the edge of the bench to keep your torso engaged. Lift the foot attached to the band off the floor.
- Extend your leg, moving only the knee. Hold the kick at the top, squeezing the quad.
- Lower the leg back to the starting position.
Sets and reps: 3 to 4 sets of 15 to 20 repetitions
Bodyweight Sissi Squat
Why: Move on from the obvious move to perhaps the hardest leg extension alternative. The name here is not a sign of weakness, on the contrary. Sissy is short for Sisyphus, as in, an underworld figure condemned to eternally push a rock up a hill in Greek myth. Any exercise named after a legend is bound to be difficult. Your focus will be on accumulating time under tension on the muscles and staying within your own range of motion.
How it works:
- Stand with your feet shoulder-width apart in the middle of a power rack or door frame so that you can reach out and support yourself with both arms.
- Lift your heels off the floor, lift slightly onto your toes.
- Bend your knees and lower yourself to the floor. Keep your hips extended, tightening your core and holding on to your supports to stay upright. Lower yourself until your knees hit the floor in front of your toes (or as deep as your mobility allows).
- Return to the starting position.
Sets and reps: 3 to 4 sets of 6 to 8 repetitions
Hi Stepup
Why: This simple exercise can be a little better at engaging the quads through a wide range of motion, and you’ll also be able to put in more weight than the first two moves. The key is to use what Samuel calls “extreme knee bend” and not rush through the stairs.
How it works:
- To get started, you’ll need a stable box or raised platform.
- Place one foot on top of the box, with the whole foot on the surface.
- Lift off your front leg to lift your back leg off the ground. Stand up straight and extend your upper leg and hip. Is it best to avoid using your back leg to help with this at all?
- Lower yourself slowly, returning to the starting position with your back foot on the floor.
Sets and reps: 3 sets of 5 to 7 reps per side
Reverse lunge with front foot raised
Why: Swapping out the box for a smaller stack of plates and changing up the movement is even more beneficial for your quads. You will be able to load this a little easier and balance it better.
How it works:
- Start standing with your feet planted on a stack of weight plates or some other raised platform.
- Step back with one leg, lowering into a lunge (both knees bent, back knee just off the floor).
- Kick off your front foot to push off the floor, straightening your leg and hips and returning to the starting position.
Sets and reps: 3 sets of 8 to 10 repetitions
Goblet Squat with Heels Raised
Why: Using a heel wedge or plate provides a different angle to work from that will target the quads more directly.
How it works:
- Start with your heels raised to a plate or peg. Your feet should be close together in a closed stance. Hold a weight (dumbbell or kettlebell) in front of your chest in a goblet position, squeezing your shoulder blades, core and glutes so you don’t fall forward.
- Push your butt back and then lower into a squat. Allow your knees to follow your toes.
- Push through the floor to stand up, extending your legs and squeezing your glutes at the top.
Sets and reps: 3 to 4 sets of 6 to 8 repetitions
Spanish Squat
Why: Add a resistance band to help solve the problem presented in most of these exercises: maintaining tension through knee extension. This (along with the other strip variation) will be the most effective move you can make of these choices.
How it works:
- Begin by attaching a resistance band to a stable anchor point in front of you. Wrap the band around your knees and stand where you can feel the tension.
- Perform a goblet squat, working with the band wrapped around the knees.
- Use the resistance of the band as a cue to aggressively straighten your knee when you stand up.
- Sets and reps: 3 sets of 8 to 10 repetitions
Final knee extension (TKE) Split squat
Why: It uses the same concept as the Spanish squat, with the band signaling the knee to extend, but Samuel says this version is even more effective because you’re focusing on one leg at a time.
How it works:
- Begin by attaching a resistance band to a stable anchor point in front of you. Wrap the band around your knees and stand where you can feel the tension.
- Perform a split squat, working with the band wrapped around the knees.
- Use the resistance of the band as a cue to aggressively straighten your knee when you stand up.
Sets and reps: 3 sets of 8 to 10 repetitions per side
Brett Williams, senior editor at Men’s Health, is a NASM-CPT certified trainer and former professional football player and technical reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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