Natural Leg Extensions to Build Quads
Video taken from the channel: Men’s Health
The Most Scientific Way to Train QUADS | Quad Training Science Explained
Video taken from the channel: Jeff Nippard
What Are the Benefits of Leg Extensions?: Fitness & Muscle Development
Video taken from the channel: eHowFitness
Leg Extension Tip! (Do This For More GROWTH!)
Video taken from the channel: Josef Rakich Fitness
Are Leg Extensions Safe After ACL Reconstruction?
Video taken from the channel: E3 Rehab
Jay Cutler’s Training Tips: Leg Extension Targeting Upper Quads
Video taken from the channel: Muscle & Strength
How To Do Leg Extensions With Perfect Technique (Grow Every Quad Head)
Video taken from the channel: Jeff Nippard
Step-by-Step Instructions. Place your hands on the hand bars. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees.
Keep your back against the backrest and do not arch Exhale and lower the weight back to starting position. Do three sets of eight to 12.Leg Extensions Leg Extensions The leg extension is an isolation exercise for the quads. Benefits.
Builds size and strength in the quads; Strengthens ligments that are connected to the knee joint, helping prevent injury; Great accessory movement for a stronger squat; Typ.Technique 1) Sit on the machine, with both legs positioned under the pad. To maintain stability and positioning throughout the movement, ensure that you are holding onto the bars on the side and that your feet are pointing forwards.
2) As you exhale your breath, extend your legs using only your quadriceps until they are fully extended.How To Do The Leg Extension Sit up straight on the leg extension machine – imagine you have a seat belt pulling your waist into the seat. Adjust the pad so it.While the primary benefits of leg curls are strengthening and improving flexibility in your hamstrings, the exercise also targets other muscle groups.
To do a leg curl, you pull your heels toward your buttocks from your position on the machine (either seated or prone).The natural solution is to do a leg extension while your hips are already extended, or while you’re standing straight up. What about the sissy squat?
Isn’t that technically a standing leg extension? Yes, the classic sissy squat is a leg extension where the hips are extended. But for multiple reasons, the standing leg extension is the better option.The point of this movement is to strengthen the connective tissues. Isometric holds are great for this, and the L-sit makes up for the lack of ‘terminal extension’.
This is a great way to get one of the underrated benefits of the leg extension when you can’t use the leg extension itself.To perform a seated leg extension, adjust the seat back of the leg-extension machine so that your knees align with the axis of the machine. Sit on the machine and adjust the height of the ankle pad.
Plus, the functional training benefits realized in a leg extension do not carry over into real life. Unless you want to build up your quads for aesthetic reasons or improve kicking movements, the exercise is not very practical. Read more: 9 Exercises That Can Hurt Your Knees.Stability Ball Curls Stability ball curls combine the benefits of a typical leg curl with a strong core workout. Begin by lying face up on the floor with your calves propped on the ball.
Extend.The lying leg raise or lying straight leg raise is probably the first ab exercise that your trainer hands out to you when you step into your gym. It is a fat burning exercise that isolates the abs excellently, more so the lower abs.
What are Lying Leg Lifts Good for. The point where lying exercises score over other ab exercises is that it does not require any machines.Natural Leg Extensions to strengthen your quads without equipment! Skip navigation Dumbbell Substitute for a Leg Press: Fitness Training Techniques Duration: 3:01.
Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle. With your core tight and neck relaxed, lower one leg toward the.Set up for the basic leg curl by stacking up the desired weight (about 20-45 lbs) on the machine and adjusting the lever according to your height.
Lie down on the machine in a prone position with the pad of the machine lever placed 1-2 inches under the calves.But, be sure to do what is comfortable and don’t go out of your way to do a variation that is painful. Lastly, you can also do single leg presses, which helps to target each leg unilaterally.
Related: The 6 Toughest Leg Press Variations. 5. Quick Weight Adjustments for Progressive Overload.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Natural Bodybuilding |
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| from Arnold |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Pilates Anatomy |
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| from Weight Training For Dummies |
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| from The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention |
72 comments
Great guy. Met Jay Cutler. Great guy. Cool to the fans. And of course, hes a champion.
is it only You and me they stare kinda weird while trying to execute that last extention?
I love these stupid comments on jeff s page…yet why are you here? Oh that’s right to learn as your not as those unable type stupid comments. Seems girls will always talk and be jealous even if their wearing a boy costume.
Thanks sir!..do u have a dedicated ACL rehab program that a guy with post ACLR can follow for his rehab to come back to initial level of fitness?
Why do leg extensions burn so much? It doesn’t matter if it’s 60lbs or 85lbs after 8 reps, it burns!
Good stuff Jeff. I always want to know “why” I should do a thing. This video was laid out nicely, and you referred me to some interesting reading. Keep up the good work. Subscribed.
Lmao a video about growing your legs and this imbecile uses the leg extension machine for the entire video ������… Not even pause squats, weighted lunges, leg press etc
No wonder why his legs aren’t even impressive
I actually do leg extensions but use single leg at a time helps a lot for knee pain and isolates each leg
pointing your toes in any direction doesn’t change the type of tension on the quads lol. the feet are connected to a completely different joint
This video is perfect, thank you so much! I really struggle with our theoretical textbooks at school, I can’t even understanding basic principles. This makes it so much easier for me to fathom. Subbed, liked, new fan ❤️
2:20-29 ����Bro I swear I seen a guy in the gym doing this but without the straps
Oh I needed this…my legs be like vastus medial is who ������
Really?can get my quads to grow without heavy weight???I will try them!!!
I have done Acl and MCL surgery can I do Scott, leg extension and deadlift? & When can I do it?? PLZZ tell
Do you recommend to start leg extension immediately after ACL recon or atleast after 4-6 weeks?
Tom Platz did a fair amount of leg extensions both strict and horribly sloppy form
My ass always gets extremely sore after squats step ups but my quads never get sore why is rhis
Bro Jeff on the leg extensions has wrist straps, air pods, & headphones ��������
2:20
I use to hate legs now I work them 2 times a week. Once you feel that crazy pump in your legs after 3 months of training it’s something that I can’t explain. It’s amazing feeling and confidence is higher since my legs loom big now.
Aw man you should have just titled it a leg extension video.. a lot of us aren’t avoiding the exercise, we just don’t have the machine. If you train in a garage/basement/home setting, a leg extension machine is pretty damn low on the benefit:cost ratio
Stronger kicks? But why are all these internetpricks sayin that this exercise is bad for athletic performance wtf
One question why do you tap the weights is a guy thing are you just unsure about how far down are you going? Cause I always teach that no reason to hit the weight due to over a period of time you’ll break the weight like that
Big thanks for all the information you provide jeff, yours and athlean x are in my opinion the most informative and scientific evidence based youtube fitness channels when it comes to weight lifting.
for me dorsiflexion on leg ex hits rec femoris much more deeply
Jay THANK YOU! I’ve been doing leg extensions and can only feel it near my knees. I’m going to try your technique this week.
Dude even the first 20 seconds of this video motivated me to focus on my quads more
I feel like this one is one of the more lazier and non taxing leg exercises… Movements where you need to use your full body are better for quad training such as walking lunges or split squats.. I’ll do 7 or 8 reps and just get off this machine
Is okay to use a suicide grip for a back squat? What are the pros and cons? Is it dangerous?
can you please do a video on various machines for bench. people only focus on compound movements like bench press but neglect all the good machines that are at the gym for chest.
Make sure you guys check out my Quad Science Explained video for more insight and detail on other exercises for the quads! https://www.youtube.com/watch?v=KMnp7y6_sMA Peace!
Nerd Jeff reading a book while doing leg extensions would have been perfect.
Sad he doesn’t do these on his own channel! Now he has some clown Bosco, Butt Fuck or Butt Munch whatever his name is doing training videos and Jay is NEVER in them!
The 1st exercise does feel effective on the quads, but it’s way too painful as it over extends the top of my feet.
Did anyone else get suspicious, when there are just 3 “heads” marked on the thumbnail and one of them is the Sartorius?
Jeff, you are the most scientific bodybuilder I know! I learned so much about the human anatomy by watching your channel mostly your work out videos are awesome!!!!
i died when gym jeff had airpods in when he had the beats headphones around his neck
Whoa thanks man, I’ve been struggling with quads just to realize I’ve been doing it wrong.
Is there any literature that supports that heal elevated squats target the quads more?
1:35 https://mennohenselmans.com/squats-vs-hip-thrusts/#::text=Squats%20led%20to%20significant%20muscle,difference%20wasn’t%20statistically%20significant.
time to make an update!! Squats are indeed the best glute builder!!
Clear and to the point, I wish all tutorials were as good as the ones Jay has done so far…keep them coming,..
With the rectus femoris being a hip flexor also, does it suffer the same fate as the hamstrings during the squat regarding the simultaneous lengthening and shortening? I’m just wondering if the RF will grow equally to both vasties with the back squat? Thank you love your work
Thank you! That’s all I needed to know about leg extensions!
Just because of the effort you put into those small example clips I liked the video
Horrible advice. Should be titled 2 exercises to destroy your knees
Regarding knee extensions, over time they definitely do thin the patellofemoral joint cartilage, which can lead to chronic patellofemoral joint syndrome, which is very painful and very hard to alleviate.
Happy Birthday bro!! Hope you had an amazing day and that the future holds great thing for you. ��������
If you like infomercial type guy yelling at you, WATCH THIS!!!
Reason that leg day is mostly skipped and over looked is due to laziness. Legs show true self discipline. Most dont have it. I see it all the time.. Going through the motions doesnt count either
On the first one it’s cruical to actively engage your calves and push you toes hard into the ground. And your knees will be fine.
i’m here after hurting myself over and over from AthleanX…fuck it
Why are legs a thing. Screw legs. Should be all about the full body physique.
Pointing toes means taking tension off calves so ankles get higher.
I think the leg press is underrated. I think the leg press has more potential for growth because you can overload it very easy.
do one of these for hamstring curls, i find it so difficult to feel my hamstrings with them
My knees sounds like eating corn flakes when doing the Leg Extension, but it doesn’t hurt… Hmm…
Kinda late but nice video appreciate taht a lot keep videos up ������������
This guy looks really built?! He should consider being a Bodybuilder.
Not sure why but at 4:47, I can’t seem to track what he’s saying…
Fantastic video Jeff! It’s great to hear that what I’m doing could be considered the right thing, and how I can be doing other things better. Cheers!
“Targeting upper quads”, it’s 2015, enough with the fucking broscience!
I was so happy to see that it was Bro Jeff and not real Jeff using the straps… lol
Upper quads need to develop if you have huge ass. Otherwise you will have muscle imablance lol
Hello all..
.._I Grew almost 3 inches since I got Growth sinerama wmx ( you c a n find it at Google ) last May. Strongly recommend.
Jay, there’s a lot of buzz about the leg extension (machine) and the shearing force on knees. Many reputable trainers have abandoned it. Is there a legitimate risk with this movement? Thanks for your reply.
I just started watching your videos and kudos to you. I appreciate you actually citing articles to support your data
Nerdy, overly strict Jeff and Bro Jeff were killinggg it in this video ��
I gotta say, the first movement is pretty worthless for any sort of muscular development there isn’t near enough of a range of motion for any real gains. Better than nothing? Sure. But the second one is great though! In fact you might be able to get better depth than an actual leg extension machine.
The first one is just the reverse biomechanic of a leg extension (machine), which is one of the worst leg exercises you can do because of the shearing force on the knees. What “experts” post this shit?!
Jesus Christ stop talking about stupid shit in the comments, fuck your studies, fuck what you think, get in the gym and try it. Shit works, but hey its only JAY FUCKING CUTLER giving the advice who the fuck cares right!??!!!!??!?!!?
It piss.
Proper isolation is very good but You forgot to tell how to use proper steroids.
do this a couple of years and say good bye to your knees and leg training in general
I didnt have an ACL surgery, is ist dangerous that im doing Leg extentions and leg press for some Weeks/months now, the ACL injury is 2 years ago
Great advice, i´ve been looking for a replacement for the leg extension machines which i have no access to for quite some time, this is very helpful.