22 Leg Extension Alternatives to Build Bigger Quads

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Blow up your quads with these leg extension variations
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Leg extensions are a great way to build bigger quads, but they’re not the only option out there. Whether you want to get in a leg workout without going to the gym, you need an option that’s a little less strenuous on your knees, or you just want to change things up, we’ve got you covered. We have a complete list of leg extension alternatives that you can do with or without equipment, plus expert tips from personal trainers to help you build your quads.

Best At-Home Alternatives to Leg Extensions

  • Standing leg extensions: Straighten one leg out in front of you, then the other.
  • Seated leg extensions: Sit on the edge of a chair and straighten your legs in front of you.
  • Short-step lunges: Do a traditional forward lunge but take smaller steps than you normally would.
  • Wall sits: Press your back against a wall, then step forward and slide down until your knees are at a 45° angle.
Section 1 of 6:

Leg Extension Alternatives

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  1. To do standing leg extensions , stand with your feet shoulder-width apart. Tighten your core and put your hands on your hips. Bend your knee and lift one foot off the floor, then straighten your knee so your leg is extended out in front of you. [1]
    • Repeat 2–3 sets of 8–12 reps for each leg.
    • Benefits: This move targets your core and your quads.
    • Make it harder: If you need more of a challenge, add ankle weights.
  2. 2
    Seated Bodyweight Leg Extension Push a sturdy chair against a wall for stability, then sit right on the edge of the chair. Hold the underside of the chair to brace yourself, then lift both legs so they’re straight out in front of you. Squeeze your quad muscles and hold this for 1–2 seconds, then lower back to your starting position. [2]
    • Do 2–3 sets of 15–20 reps.
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  3. 3
    Short-Step Lunge To do a short-step lunge , start in a standing position, then take a medium-sized step forward with one foot. Lower yourself down as you bend your front knee until it’s at about a 90° angle, then push back up to the starting position. [3]
    • Do 2–3 sets of 10–12 reps per leg.
    • Benefits: Taking shorter steps in a lunge helps target your quads more than a traditional lunge, whereas taking longer steps focuses the movement on the muscles along the back of your leg. [4]
    EXPERT TIP

    Francisco Gomez

    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach

    The biggest mistake people make doing lunges is to let their knee go too far forward. The front of your knee should be 90°—it shouldn’t pass your toes. If it does, you’re not really working your quads or hips, you’re just straining your knee.

  4. 4
    Lateral Lunge/Cossack Squat For a lateral lunge , start in a standing position with your back straight. Step one foot out to the side, then push your hips back and bend the knee of your standing leg to lower yourself toward the floor. Keep the opposite leg straight, then push up through your standing leg and step back in to return to your starting position. [5]
    • Do 2–3 sets of 8–10 reps per leg.
    • Benefits: In addition to working your quads, this move helps build stability in your hips, knees, and ankles.
  5. 5
    Reverse Lunge To do a reverse lunge , hold dumbbells in your hands and stand with your core braced. Shift your weight onto one leg, then take a big step backward with your other leg. Lower yourself until your front knee is bent at about 90°. Then, push back up through your front leg, flexing your quads as you come up. [6]
    • Do 2–3 sets of 10–15 reps for each leg.
    • Benefits: If you like doing leg extensions at the end of a workout, reverse lunges are a great alternative for burning out your quads instead.
  6. 6
    Resistance Band Extension Sit in a chair and loop a resistance band under one foot, holding the ends of the band in your hands. Press your foot into the band, extending your leg until it’s fully straight in front of you. Slowly bend your knee again, then repeat. [7]
    • Do 1 set of 12–16 reps per leg.
    • Make it easier: Hold the resistance band lower so there’s less resistance.
  7. 7
    Wall Sit For wall sits , stand facing away from a wall with your feet shoulder-width apart. Press your back into the wall and take one step away from the wall, bending your knees so your back slides down the wall and your thighs make a 45° angle. Hold for 5 seconds, keeping your weight in your heels, then push back up to the starting position. [8]
    • Gradually work up to a 60-second wall sit.
    • Benefits: Personal trainer Julian Arana says, “Wall sits are isometric exercises that target the quadriceps, hamstrings, and glutes. They’re effective for improving your lower body endurance as well as your mental strength.”
    • Make it harder: Deepen the angle by taking two or three steps away from the wall. Just make sure your knees don’t go past your toes.
  8. 8
    Step-Up Stand in front of a platform, bench, or sturdy box that will create a 90° angle at your hips when you put one foot on it. Place one foot securely on the platform, then push off with your other foot and bring it up so you’re standing on the platform. Step back down to complete a rep. [9]
    • Repeat for 2 sets of 10–12 reps each.
    • Benefits: Step-ups are great for your whole lower body, including your quads. And, this exercise is a good way to correct imbalances if one leg is stronger than the other. [10]
    • Make it harder: Hold kettlebells or dumbbells while you do step-ups.
  9. 9
    Reverse Nordic Curl Kneel on a mat with your knees hip-width apart and your back straight. Bend your knees and lean back as far as you can while still keeping your hips straight and your core tight. Tighten your quads to push yourself back up to your starting position. [11]
    • Do 2–3 sets of 10 reps each.
    • Benefits: This gives you a very similar quad workout as a leg extension, working all four quad muscles, but you don’t need a machine to do it.
    • Make it harder: Hold a weight against your chest or lift your arms over your head.
  10. 10
    Bulgarian Split Squat To do a Bulgarian split squat , stand in front of a sturdy bench or box, facing away from it. Reach one foot behind you so the top of your foot is resting securely on top of the bench. Squat down so the leg on the floor makes a 90° angle and your back knee is nearly touching the floor, then push back up to your starting position. [12]
    • Do 2 sets of 15 reps.
    • Benefits: Bulgarian split squats put more weight onto your working leg (the leg that’s holding most of your weight). That makes this exercise an especially effective quad workout. [13] It also works your glutes and core.
    • Make it harder: Hold a dumbbell in each hand for the exercise.
  11. 11
    Front-Foot Elevated Split Squat Place a 1–2 in (2.5–5.1 cm) platform (like a weight plate) in front of you. Place one foot on the platform and the other foot flat on the floor. Brace your core, then lower yourself down into a split squat. Push yourself back up to your starting position. [14]
    • Do 2–3 sets of 10–12 reps per leg.
    • Benefits: This can be a good alternative to regular squats if you struggle to keep your feet flat on the floor for the entire move
  12. 12
    Sissy Squat Hold onto a doorframe or rail for support, then lift up onto your toes in a calf raise. Brace your core and bend your knees, leaning back with your torso as far as you can without bending your hips. Then, push up through your toes and tighten your quads to bring yourself back to a standing position. [15]
    • Start with 2–3 sets of 3–5 reps and gradually work up to 2–3 sets of 8–10 reps.
    • Benefits: Because you keep your hips straight, Sissy squats—named for Greek mythology’s Sisyphus—are especially good at recreating the quad-burning effects of a leg extension.
  13. 13
    Cyclist Squat/Heel Elevated Squat Stand with your heels braced on a 3 in (7.6 cm) block and your feet a little closer than hip-width apart. Squat as deep as you can while keeping your core braced and your torso straight. Push up through your feet to return to your starting position. [16]
    • Do 2–3 sets of 10–12 reps.
    • Benefits: The narrower stance here helps isolate your quads. Just be mindful of your range of motion—this one can be tough on your knees.
  14. 14
    Spanish Squat Wrap a heavy-strength resistance band around a secure object like a weight rack, then step inside the band so it’s resting at the back of your knees. Lower yourself into a squat, then push through your feet to go back to a standing position. [17]
    • Do 2–3 sets of 8–10 reps.
    • Benefits: The band will pull your knees forward, so you’ll get an extra workout in your quads as you work to maintain your position.
  15. 15
    Goblet Squat Stand with your feet hip-width apart and turned slightly out, and hold a kettlebell under your chin with both hands. Squat as low as you can while still keeping your back straight. As you go down, push your knees outward so your elbows go inside your knees, then push yourself back up. [18]
    • Do 3 sets of 8–10 reps.
  16. 16
    Front Squat Start by holding a barbell with your fingers under the bar and the bar resting across the front of your shoulders. With your feet shoulder-width apart, sit back by bending your knees and pushing your hips back. Lower yourself until your knees are at a 90° angle, then push up through your feet to return to your starting position. [19]
    • Do 2–3 sets of 8–10 reps each.
  17. 17
    Barbell Hack Squat Stand facing away from a barbell with your feet slightly turned out and a little more than shoulder-width apart. Squat down and grab the barbell with a wide grip. Push through your heels and exhale as you stand, lifting the barbell up to the back of your legs. Then, slowly lower the barbell to its starting position with an inhale. [20]
    • Repeat for 2–3 sets of 8–10 reps. Use a lower weight than you would for a deadlift.
    • Benefits: This move also works the hamstrings, calves, glutes, back, and core.
  18. 18
    Leg Press Sit on a leg press machine with your feet a little closer than hip-width apart. Bend your legs to lower the plate as far as you can without your back starting to round, then push the plate back up by tightening your quads and driving up with your feet. Stop with your knees still slightly bent and repeat. [21]
    • Use a light to moderate weight and aim for higher reps—up to 20–30 per set.
    • Benefits: Personal trainer Errol Ismail says, “Leg presses are a great way to add size to your quads.”
  19. 19
    Dumbbell Leg Extension Sit on a sturdy chair and place a dumbbell between your feet. Lift the dumbbell with your feet, extending your legs until they’re straight out in front of you. Lower the dumbbell back to the starting position, then repeat. [22]
    • Do 2–3 sets of 8–10 reps.
    • Benefits: This exercise is versatile enough that you can do it anywhere.
    • Variation: To isolate one leg at a time, loop your toes through the grip on a kettlebell.
  20. 20
    Cable Leg Extension Attach an ankle cuff to a low pulley on a cable machine, then wrap the cuff around your ankle. Stand with your back to the machine. Bend your knee to raise your leg so it makes a 90° angle. Brace your core, then straighten your knee so your leg extends out in front of you. Bend your knee again to complete a rep. [23]
    • Do 2–3 sets of 5–8 reps on each leg.
    • Benefits: This move works your quads at the hips and knees, so it’s an especially intense quad exercise.
  21. 21
    Hanging Leg Raise Grab a pull-up bar with both palms facing away from you (a double overhand grip). Brace your core, then flex your hips to bring your legs up to about a 90° angle. Lower back to a hanging position with a controlled movement. [24]
    • Start with 2–3 sets of 3–5 reps, working up to 2–3 sets of 12–15 reps.
    • Why it works: This move uses a lot of core strength, but the hip flexion also works your quads—especially the rectus femoris.
  22. 22
    Reverse Prowler Push/Backward Sled Push Put weights on a workout sled , then sit on the sled so your knees are at a 90° angle and grip the bars on the sled. Push yourself backward across the floor to work your quads.
    • Repeat to fatigue at the end of a leg workout.
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Section 2 of 6:

What muscles do leg extensions work?

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  1. A traditional leg extension mainly works the quads. Your quadriceps are responsible for flexing your hips and straightening your knees while you’re walking, running, jumping, or squatting. Having strong quads also helps you maintain good posture. The quad is made up of four muscles: [25]
    • Rectus femoris: Attaches below the knee and above the hip. [26]
    • Vastus lateralis: Attaches just below the hip and just below the knee and runs along the outside of the thigh.
    • Vastus medialis: Attaches just below the hip and just below the knee and runs along the inside of the thigh.
    • Vastus intermedius: Attaches at the upper thigh and just below the knee, sitting under the rectus femoris .
Section 3 of 6:

Pros and Cons of Leg Extensions

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  1. Leg extensions are one of the best ways to target your quads. If your goal is to have bigger, stronger thigh muscles, leg extensions are one of the best ways to get it. [27] Other benefits of leg extensions include:
    • They’re easy to do, and they scale easily as you add more weight.
    • At lower weights, they’re an effective way to rehab after a knee injury.
  2. 2
    Cons Leg extensions only target the quads. They don’t work other lower body muscles like your glutes or hamstrings. Additionally, some people don’t consider this to be a “functional” exercise because the movement in the leg extensions doesn’t mimic anything our bodies do naturally. [28] Other cons of leg extensions include:
    • They put a lot of pressure on your knees if your feet aren’t planted, so you could increase your risk of injury.
    • You need to have access to a leg extension machine.
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Section 4 of 6:

Why should you use leg extension substitutes?

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  1. Leg extension alternatives can be a great way to build your quads. And unlike leg extensions, you’ll be able to target more than just your quad muscles, creating a more balanced leg day workout. Here are some other benefits of leg extension substitutes: [29]
    • Mixing up your exercises can help you avoid a plateau.
    • Performing different exercises will help you build more overall leg strength.
    • Leg extension variations may mimic human movement more naturally.
    • You don’t need a leg extension machine.
Section 5 of 6:

Making the Most of Leg Extension Variations

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  1. Many leg extension alternatives target multiple muscles in the lower body. If you want to focus on building your quads, be sure to tighten your quads at the peak of each move—intentionally engaging your quads will help target them, even if you’re working other muscles at the same time. [30]
  2. 2
    Do higher rep sets to see muscle growth. If you’re trying to build strength, focus on sets with heavier weights or slower reps. If you want to build bigger quads, opt for sets with higher reps. And if you want to improve your endurance, do higher reps with shorter rests between each set. [31]
  3. As you’re choosing your exercises for a particular leg day session, try to include one variation that uses higher weight, like a Bulgarian split squat, one that uses higher reps, like hanging leg raises or sissy squats, and a finisher like the reverse lunge that will take your quads all the way to fatigue. [32]
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Section 6 of 6:

Leg Extension FAQs

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  1. 1
    What’s the correct way to do a leg extension? Sit on a leg extension machine so your knees are right at the end of the chair, then hook your feet under the leg bar so it rests just above your ankles. Slowly straighten your legs until they’re fully extended in front of you, then slowly lower back to the starting position. [33]
  2. 2
    Are leg extensions necessary? Leg extensions are one of the best ways to isolate your quads, but they’re not strictly necessary. Exercises like leg presses, squats, and lunges will work your lower body—including your quads—in a way that may be more functional.
  3. 3
    Can I replace leg extensions with leg presses? Yes—you won’t get exactly the same quad isolation with a leg press as you would with a leg extension, though. Leg presses also target your hamstrings and glutes, making this a good compound exercise for the lower body.
  4. 4
    Are squats a good leg extension alternative? Yes, squats are a great way to work your quads. Ismail says, “All the different varieties of squats will help you build your quads, including back squats, split squats, and goblet squats.”
  5. 5
    How can I do leg extensions without a machine? You can definitely do leg extensions without a machine. Try seated leg extensions with a resistance band, standing leg extensions, or dumbbell leg extensions instead.
  6. 6
    Which leg extension alternatives can I do at home? You can do almost all leg extension alternatives at home, including squats, lunges, and resistance band variations. Only a few alternatives, like the cable leg extension, require gym equipment.
  7. 7
    Can you build quads without leg extensions? Yes. Leg extensions are a great way to isolate and target your quads, but they’re not the only way to build bigger quads. Any of these exercises will also help you build your quads.
  8. 8
    When should I talk to a trainer or fitness pro? It’s a good idea to talk to a trainer if you’re recovering from a knee injury or experiencing knee pain when you work out. Also, if you’re new to lifting or you’re trying a new exercise for the first time, a trainer can help ensure you’re using the right form, which can help you avoid injury.
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      References

      1. ↑ https://www.inmotionoc.com/leg-extension-alternative/
      2. ↑ https://barbend.com/leg-extension-alternatives/
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662
      4. ↑ https://www.outsideonline.com/health/training-performance/how-to-lunge-properly/
      5. ↑ https://www.shape.com/fitness/tips/how-perform-side-lunge-lateral-lunge-leg-workout
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      7. ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/resistance-bands#legs
      8. ↑ https://health.clevelandclinic.org/wall-sits
      9. ↑ https://www.mensjournal.com/health-fitness/leg-extension
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      3. ↑ https://www.mensjournal.com/health-fitness/leg-extension
      4. ↑ https://barbend.com/leg-extension-alternatives/
      5. ↑ https://barbend.com/leg-extension-alternatives/
      6. ↑ https://barbend.com/leg-extension-alternatives/
      7. ↑ https://fitnessvolt.com/best-leg-extension-alternatives/
      8. ↑ https://www.rehabhero.ca/exercise/spanish-squats
      9. ↑ https://www.mensjournal.com/health-fitness/leg-extension
      10. ↑ https://www.muscleandstrength.com/exercises/front-squat.html
      11. ↑ https://fitnessvolt.com/barbell-hack-squat/
      12. ↑ https://fitnessvolt.com/best-leg-extension-alternatives/
      13. ↑ https://fitnessvolt.com/best-leg-extension-alternatives/
      14. ↑ https://fitnessvolt.com/best-leg-extension-alternatives/
      15. ↑ https://barbend.com/leg-extension-alternatives/
      16. ↑ https://www.mensjournal.com/health-fitness/leg-extension
      17. ↑ https://barbend.com/leg-extension-alternatives/
      18. ↑ https://www.inmotionoc.com/leg-extension-alternative/
      19. ↑ https://www.inmotionoc.com/leg-extension-alternative/
      20. ↑ https://barbend.com/leg-extension-alternatives/
      21. ↑ https://barbend.com/leg-extension-alternatives/
      22. ↑ https://barbend.com/leg-extension-alternatives/
      23. ↑ https://barbend.com/leg-extension-alternatives/
      24. ↑ https://youtu.be/VUMMgo4YcgQ?t=45

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