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Leg extensions are great but require a machine. Here are 16 leg extension alternatives that activate your quads at home with no machine.
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This alternative leg extension exercise can help build healthy knees and work your lower leg muscles. It is a killer quad exercise that will develop the muscles, much like the extended cycling sessions. The squat works all the major muscles in the legs, including the hamstring, quads, hips and knees, to increase flexibility.
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7. Dumbbell Cyclist Lunge. The dumbbell cyclist lunge allows for greater forward knee translation to target the quads more which makes it a great leg extension alternative. Unlike a typical lunge, the cyclist lunge has a much closer base of support, to allow greater emphasis on knee extensors (quads).
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Pro Tips: Leaning the torso slightly forwards over the working leg, helps shift most of the weight into the front foot. This helps isolate the quads and helps the body find balance. Use anything that is stable in your surroundings to help you with balance if needed. Progression: Front Foot Elevated Reverse Lunge.
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The dumbbell goblet squat and step-ups with dumbbells can easily be alternatives to dumbbell leg extensions. If you don't have dumbbells, the reverse lunge is a fantastic leg extension alternative at home. In this article, we are going to give you the 10 best leg extension alternatives that you can add to your leg workouts.
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Hip flexors (minor involvement) 2. Reverse Nordics. Reverse Nordics are a good alternative to leg extensions because, unlike most other exercises, they really do isolate the knee as a point of flexion and extension. The hips, core, and torso remain tight throughout the movement meaning the quads do most of the work.
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To challenge yourself, hold a kettlebell or dumbbell while doing squats. 4. Reverse lunges. Reverse lunges, like leg extensions, strengthen and tone your quads. They also activate the glutes.
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6 Seated Leg Extension Alternatives for Stronger and Bigger Legs When it comes to isolating the quads, the leg extension exercise stands in a class apart. That's because it perfectly follows the biomechanical function of the quads while also eliminating hip flexion. The result is a movement that is all quadriceps. But what if you don't have a leg extension machine available? There are a lot of.
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Begin standing feet shoulder-width apart, holding a dumbbell in each hand. Take a long step forward with your left leg. Lower your hips while creating a right angle with your left leg. Push through your left heel to raise your hips, while remaining in the split stance position. Perform 5-8 reps on each leg.
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6. Banded leg extensions. Another alternative to using a machine for leg extension is pulling out one of your trusty resistance bands. Anchor the band, loop around the ankle, and straighten the leg from a seated position. There is some work that has to be done in terms of getting the band of the ankle right.
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Squeeze your shoulder blades and core and hold the edge of the bench to keep your torso engaged. Raise the foot attached to the band off the floor. Extend your leg, moving only at the knee. Hold.
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Alternative Exercises 2 - Lunges. Lunges are a great exercise for anyone looking to work out their leg muscles without putting any strain on their joints. Plus they have the added benefit of being a very natural movement, so people can pick up on the technique very quickly and begin their workouts.
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Take a deep breath, brace your core, look straight ahead, and take one step forward with your right leg. Bend your right knee until the left knee touches the ground. Keep the ball of your left foot on the ground. Once your left leg makes contact with the ground, pause for 1-2 seconds.
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Wrapping Up. 1. Kneeling leg extensions. Also known as natural or bodyweight leg extensions, this simple exercise is ideal for home workouts. All you need is space to kneel down. This quads-builder can be hard on your joints, so introduce it gradually into your workouts and skip it entirely if it causes knee pain.
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2. Dumbbell Bulgarian Split Squat. The Bulgarian split squat is a leg extension alternative that will help develop leg strength and quads. It's a one-legged exercise that works everything in the lower body from the hips to the quads, and it's a great way to practice the positions of a conventional squat.
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The reverse lunge is a bodyweight movement that targets the glutes. This leg extension alternative is fantastic for strengthening the quad muscles, while also hitting the glutes and hamstrings at the same time. The addition of the barbell allows for more core activation and will increase potential quad gains.