If I am your coach then you know I am not a big fan of this exercise known as the leg extension machine.
Why? you might ask.
First, it is a machine based exercise and no machine will EVER be made that will out perform what can be done with free weights.
I generally find that athletes who gravitate towards machines like leg extensions, smith machines and leg presses either have really crappy movement patterns and/or are just too lazy and unfocused to put in the necessary energy to learn and perfect basic movement skills like squatting, lunging and bending (i.e. dead lifts). They take the easy way out and hop onto a machine. This goes for coaches and therapists as well who prescribe machine based exercises for their athletes or patients. I see it all the time here in Sweden. I have been to what is apparently the best rehabilition clinic in the city and they have all machines. Am I missing something? I really don't understand how they can go on training their patients like this.
Secondly, check out the below key points which are taken from an article called The Truth About Leg Extensions by Eric Cressey (note: also read the article!).
For the geeks out there, the article has a complete list of references.
Leg Extension Risks:
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Leg Extension Benefits:
1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.
2. Uh, wait, there's really only one benefit — and it's pretty weak.
I must ask, are you still going to do leg extensions?
Be Well,
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