The leg extension is a popular exercise that targets the quadriceps muscles on the front of the thighs. However, it’s also controversial due to the strain it can put on the knees. Fortunately, there are many effective leg extension alternatives to still strengthen your legs without compromising joint health.
Bodyweight Squats
Bodyweight squats are one of the best leg extension alternatives because they deliver results while protecting the knees. To perform:
Technique
- Stand with feet shoulder-width apart, chest lifted
- Send hips back and bend knees to lower into a squat
- Descend until thighs are parallel or just below parallel to floor
- Press through heels to return to starting position
- Repeat for reps
Focus on proper form – don’t let knees collapse inward. Go at a controlled pace, engaging core throughout. Doing sets of 15-20 reps will torch your quadriceps!
Bulgarian Split Squats
Like regular squats, Bulgarian split squats target the thighs and glutes without excessive pressure on knee joints.
Setting Up
- Stand in front of a bench or box, right foot on the floor, left foot elevated on the bench behind you
- Contract core, keep chest lifted throughout movment
Technique
- Slowly bend both knees, lowering until left thigh is parallel to floor
- Press down through right heel to return to start position
- Complete reps then switch legs
Go for 3 sets of 10-12 reps per leg. You’ll feel the burn!
Sissy Squats
Sissy squats isolate the quadriceps to an extreme degree. Use a squat rack for support:
Technique
- Stand facing away from rack, feet hip-width apart
- Reach back to hold rack for support
- Keeping torso upright, bend knees out in front of you
- Lower until knees are bent 90 degrees
- Squeeze quads to return to start
High reps in the 15-20 range maximize quad development. Focus on form over heavy weight.
Step Ups
Step ups are unilateral moves that blast quads, glutes and hamstrings one leg at a time.
Setting Up
- Stand facing box or bench 12-24 inches high
Technique
- Place right foot firmly on bench, press down through heel to step up
- Bring left foot to meet right foot on bench
- Step back down one leg at a time under control
- Repeat for reps before switching sides
Perform 2-3 sets of 12-15 reps per side. Add dumbbells for extra challenge!
Wrap Up
There you have four of the best leg extension alternatives to incorporate into your training routine. Try performing these moves 2-3 times per week to build impressive quadriceps hypertrophy on par with leg extensions but without compromising your knees. Have fun mixing up these exercises to find out which you respond to best!
Also discover – Top 10 leg extension alternatives
