5 Reasons to LOVE Leg Extension
Of all the exercises, the most underappreciated (and misunderstood) is the leg extension. Here are five reasons why we should LOVE leg extensions.
For healthy adults, quadriceps strength, specifically tested with a leg extension machine, is a strong predictor of all-cause mortality. Additionally, for patients with a myriad of cardiovascular diseases, stronger leg extensions are protective against all-cause mortality.
Leg extension is the best way to isolate the vastus medialis, the inner portion of the thigh muscles that are closest to the knee, and serve to stabilize the knee cap. The final few degrees of the leg extension (when you get toward the very top) specifically focus on this muscle.
The leg extension has a pronounced effect on our metabolic rate, the number of calories we burn following a workout. The quadriceps are a large muscle group and training a larger muscle group creates a greater metabolic or calorie burning response.
Leg extension plays a critical role in recovery from knee injuries and invasive surgeries, including ACL reconstruction.
Leg extension can make leg presses, or other multi-joint leg exercises more effective. Performing a leg extension immediately before a leg press (known as “pre-exhaust”) forces us to use a lighter weight on leg press. This can be valuable if a recent ankle injury, hip pain, or hernia discomfort limits the amount of weight that we can comfortably lift on leg press. By performing leg extension first, the weight we use on leg press may be reduced by as much as 40%, thus allowing for pain-free, effective training on the leg press.
