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- Leg extension exercises are designed to isolate and strengthen the quadriceps muscles, but they can be replaced by other exercises that target the same muscle group12.Some alternatives to leg extension exercises that can be done at home are12:
- Bodyweight leg extensions. You can do this while sitting in a normal chair and extending your legs one at a time or together.
- Standing leg extensions. You can do this while standing and lifting your leg up in front of you, with or without a resistance band.
- Squats. You can do this with or without weights, and vary your stance and depth to target different parts of your quads.
- Reverse lunges. You can do this with or without weights, and step back with one leg and lower your knee to the ground.
- Bulgarian split squats with dumbbells. You can do this by placing your back foot on a bench or a chair and holding a dumbbell in each hand, then lowering your back knee to the ground.
- Step ups with dumbbells. You can do this by stepping up on a bench or a chair with one leg and holding a dumbbell in each hand, then switching legs.
- Cyclist squats. You can do this by holding a dumbbell in front of your chest and squatting with your heels elevated on a book or a block.
- Side lunges. You can do this by stepping to the side with one leg and bending your knee, then returning to the center and switching legs.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.8 Alternatives to Leg Extension Exercises
- 1. Bodyweight leg extensions You can do leg extensions while sitting in a normal chair. ...
www.healthline.com/health/exercise-fitness/leg-ext…15 Leg Extension Alternatives (At Home, Bands, Free Weight) Close Stance Hack Squat. Close Stance Leg Press. Cable Leg Extensions. Barbell Reverse Lunge. Front Foot Elevated Bulgarian Split Squat. Dumbbell Cyclist Lunge. Dumbbell Goblet Squats with Elevated Heels. Step Ups With Dumbbells. ...
powerliftingtechnique.com/leg-extension-alternatives/ - People also ask
Learn how to do leg extensions at home or in the gym with different equipment and variations. Find out the best exercises for quad development, range of motion, and stability. See more
- 1. Close Stance Hack Squat
- The close stance hack squat increases the range of motion of the squat while emph…
- 2. Close Stance Leg Press
- A close stance position on the leg press platform will inherentl… See more
- 6. Dumbbell Goblet Squats with Elevated Heels
- A squat with elevated heels will allow greater forward knee translation to remove focus from the adductors and the hips t…
- 7. Dumbbell Step Ups See more
- 4. Barbell Reverse Lunge
- A barbell reverse lunge emphasizes constant tension in the quad muscles. Because reverse lunges can be loaded i…
- 5. Barbell Front Foot Elevated Bulgarian Split Squat See more
- 8. Banded Terminal Knee Extension
- Banded TKE is a quadricep isolation exercise that has a very low impact. It c…
- 9. Banded Front Squats
- Front squats require a more upright posture and forward k… See more
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