Critics of the leg extension machine argue it’s bad for your knees because: 1) it loads the quadriceps in a non functional way. It’s performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. Because the leg extension is actually a versatile exercise for everything from quad-building to knee-rehab. Basically ticks all the boxes of how not to load your knee and ticks none of the boxes on how to get a good leg workout. If you enjoy the exercise, reduce the angle to 30-45 degrees (also known as short arc quads). New comments cannot be posted and votes cannot be cast. Steinkamp et al (1993) examined patellofemoral joint reaction force, knee movement, and joint stress at four different angles of knee flexion on the leg press and leg extension. But I don't want to fuck anything up. level 2. After that year has lapsed, veterans will require additional tests for knee flexion, extension… Reverse Lunge. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Extend the right leg out in front of the body in a slow kicking motion. I love the pump they give but to me it isn't worth it; knee injuries are a bitch and can build up over time and then never go away. Bottom leg can be bent or straight. 0 comment. Despite how much I dislike that exercise as both a physical therapist and strength coach. What are some other good exercises for legs? Reverse Lunge. If you do leg extension wrong you hurt your knee a little. Strengthens the hamstrings. The leg extension was originally a rehab machine that people decided to add weight to because it worked the quads. Leg extensions place more shear force on the knees. Cookies help us deliver our Services. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… The very bottom portion of the movement is where it hurts the knee. Both exercises should be done at low weights and in control motions. Nordic Curls are another good option. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. 0. You need to remember that you’re training for an adaptation – not a movement. During Leg Extensions, the resistance is located at the shins, just above the feet. Most leg extensions are performed at around the 90 degree angle. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. The leg extension machine has been demonized in the fitness industry for the last two decades. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. And doing higher reps allows you to build up metabolic stress, get in extra volume, and keep the joint and tendons safer. Stick to quad exercises where you also move through your hips. Are Leg Extensions Bad For Your Knees? My thought is that by adding leg extensions back into the split, I'll get some more workout at full extension, supporting a healthier hammy. Any loss of extension is a problem. I explain exactly why. Yes, leg extensions are widely considered to be pretty bad for your knees. I've seen a PT and it was a shit experience. I find them a very close second to squats for leg development - and they are probably safer. If you use this exercise wisely and follow the prescription of what most of the pros do, it will be the staple of your leg workout. Knee pain is one of the most common complaints for gym goers and runners alike. I do single-leg leg press after squats and db lunges after deads... made some significant quad gainz this winter. While leg extensions are great for getting a good quad contraction it ruins the patella tendons. At heavy weight, this can cause to much shear force on the knee, specifically the patellar tendon. This exercise is completely different depending on how you sit. Although most people will give a black-and-white “yes” or “no” to this question, the real answer is that it depends on your individual body structure, and it depends on how you perform them. Deep leg press is the … They then justify the leg curl, defending it as the best way to work the hamstrings, as if it possessed none of the issues associated with the leg extension. I switched to lunges, and now my legs and knees are doing and looking great. I have bad knees from years of running and they are just not an option for me. This led to leg extension machines being used in rehabilitation for knee injuries. There's multiple causes of knee pain, & 2 answer the question, please say what the pathology is. I used to do them. Background: My hamstrings are tight; cant touch my toes. I have arthritis in both knees, but it helps to use compression wraps. After total knee replacement surgery, there is an automatic 100% disability rating for one year. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. Thanks for the more detailed reply. They also work the muscles less well than a compound exercise. Straight Leg Extensions: Lying down or in a seated position, raise one leg, keeping the knee straight. Don't know why your reply hasn't been shown more appreciation. Are Leg Extensions Bad for the Knees? My leg days currently include squats, leg curls/extensions, and calf raises. do eric agree with you that people shouldnt squat? We prefer closed chain for that such as squats or mini squat. I like to train in the 12-15 rep range, sit 90 degrees or more forward until fatigued. Yes, generally they are bad for your knees, and for many the risk/reward of doing them doesn't add up. It'll be such a short workout. By using our Services or clicking I agree, you agree to our use of cookies. Body squats are part of the rehab from day 1 as people have pointed out. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. During Leg Extensions, the resistance is located at the shins, just above the feet. It's even called out by coaches, physical therapists, and biomechanists because it's an "open chain" exercise unlike a squat or deadlift. My lifts are 400x3 dead, 250x1 bench, 300x8 squat. 1. However, when I injured my knee, my physical therapist was adamant that no one should ever do leg extensions. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. Some rightfully disdain leg extensions since they can harm the knees. I recommend doing one or two warm-up sets of leg extensions before starting any other leg exercise. You can, if you want, then lay back and do some additional reps, which will feel like a drop set. Tufts study shows that improving muscle power—rather than strength—helps alleviate pain for osteoarthritis sufferers ... “You can train on the same machines to develop strength and power, and with the same exercises—leg curl, leg extension, bicep curl, etc.—but to develop muscle power you have to perform … i'm doing PHUL and leg extensions are part of the program. If you want an answer with actual sources and scientific research, try here. Yes, leg extensions are bad for your knee and ACL. The leg extension is a popular way to train the quadriceps at the front of your knee. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Check for the tnation article. bro? They try to make the best out of a bad yet unnecessary situation. Edit: Heavy squatting. Despite how much I dislike that exercise as both a physical therapist and strength coach. In the last few degrees of extension, something called the 'knee-lock' or 'screw-home' mechanism occurs, and the leg is able to support the body weight despite the quads being completely relaxed. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. It’s not even leg extensions. Press question mark to learn the rest of the keyboard shortcuts. Nope. But if you do squats wrong your career is over. Due to the fact that the resistance is distributed throughout the knee joint this exercise is much safer in general for knee patients than say leg extensions. Don’t do high reps – limit your reps to a maximum of 15 per set. Yes, leg extensions are bad for your knee and ACL. Do heavy dumbbell lunges instead -- really great for adding more quad work. About. Bend both legs at the knee, being careful not to let the knees extend past the toes. Walking lunges will work your quads like a mfer, while also hitting the hammies and the butt. Moreover, the recommendation of … Better yet squat and deadlift frequency, do them both in the same workout. Strengthens the quads. Extend the right leg out in front of the body in a slow kicking motion. I've been doing the 31mins AMA routine for the past 50 workouts and am enjoying the progress that comes with it. This exercise alone saved me from having diminutive legs on stage for my first show. This article highlights the scientific evidence on exercises like the seated leg extension, leg curl, and adduction machines to highlight their potential benefits on enhanced performance and potentially reducing injury risk. Lunges are a good alternative, and a better exercise in general anyway as they are free weights and work your core / stabilizers. For clarity: I have no knee issues. Squats were supposed to be "bad" for the knee and leg extensions were supposed to be "good" for the knee. Knee extensions are open chain movements that can cause increase anterior shifting of the knee which generally puts stress on the ACL. Was a huge mistake. I'm doing leg curls, squats and calf extension on my leg day. But I don't see anyone not recommending squats or deadlifts. QUESTION: I see a lot of people online making fun of the leg extension machine and calling it the most useless leg exercise there is.They all say that if you’re trying to build muscle, you shouldn’t ever waste your time using it. If you have strong joints and ligaments and they don't bother you though that is fine. This is an effective lunge variation for strengthening the quadriceps, hamstrings and … She said to only do leg flexions. Dr. Peter Ihle answered. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). The leg extension will improve their function. Perform hip extension to strengthen the hamstrings. Leg curls place less shear force on the knees, but it is still present. ... Just like with the leg extensions, the leg curls are great for building initial strength to the hamstrings but they should never be used as the only exercise … If you're doing too much weight I think that's where knee pain usually comes in. “Knees over toes” is not always a bad thing. Stick to quad exercises where you also move through your hips. Going on Tuesday to another PT to see if I can get some questions answered. cool.". I really like the burn/pump that they give in the quads, If you want an answer with actual sources and scientific research, try here. It's because you are doing them wrong. Press question mark to learn the rest of the keyboard shortcuts. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. If you're sat leaning back, the quad doesn't contract as much and it is therefor easier. Couple of the reasons being that it only works one part of your quad, completely ignores the stabilizer muscles, puts constant stain on your acl throughout the ROM, and puts lateral forces on your patella. ... such as walking or landing (11,22). Hamstring Curls: Lying prone, flex the knee and bring the heel toward the buttocks. The leg extension, or knee extension, is a type of strength training exercise.It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Good point. I would just like some clarity. Think you’ll find this one to be a big help. If U don't know C a fellowsh ... Read More. Weighted knee extensions during ACL rehab inflamed my patellar tendon and knee cartilage to no end. Im currently struggling with this and can't hoop because of it. What are leg extensions doing that squats and lunges aren't doing? For a moment I thought you said squats, lunges, split squats, and leg press were also bad for your knees. My thought was skipping leg extensions would support healthy knees, but honestly, I'm beginning to wonder if the strength increase in my leg curls is only adding to tighter (stronger) hamstring. I could even make a case that it might help to maximally strengthen these structures to a greater extent than other … full 12 week push, pull, legs program! Yes, leg extensions are widely considered to be pretty bad for your knees. Good News for Bad Knees . This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes. What would be better? It depends on what U: R having pain from. Heavy deads should cover your hams so I'd drop the leg curl machine. ... “Being able to stand comfortably on one leg is a key factor into staying injury free. These exercises put less strain on the knees and will activate all leg muscles. She said they are very hard on knees because they are an unnatural movement. If you have weak quadriceps, or if you want to improve the strength of your quadriceps, the leg extension will do precisely that.The question is, does that strength transfer to everyday activities and sports performance?It’s critics would contend that strength gained on this machine has no transfer to any task that doesn’t look exactly like a leg extension.It’s an assertion with no scientific basis whatsoever. If you do do them then keep it light and high reps. Everyone is saying they are bad for the knee, but is there a reason why? It’s not even leg extensions. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. I don't doubt that lunges are much better exercise overall, but they hurt my knees way more than leg extensions. The leg extension has been given a bad rap by doctors who say it destroys the knees. Leg Curls are good for your knee. Abduction: Lie on your side and lift the top leg. Any recommendation on % of max and rep range? 53 years experience Orthopedic Surgery. What things helped for you? That's hilarious. Also you have to consider damage to any cartilage, which is avascular and has a harder time repairing than bone, tendons and muscle. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. If you want your quads to grown try increasing squat frequency. It a simple exercise that focuses on building strength in the quadriceps. I like really like leg extensions. The weight is too light to really do damage to any tendon, it teaches you balance and it will get that heart pumping. Leg extensions are infamous for causing knee injuries. A long long time. If you sit all the way forward, it's very difficult indeed. - build muscle & strength! The rule is never let your lower leg go less than 90 degrees to your upper leg on the down motion. Press J to jump to the feed. Warm-up Exercise Leg Extensions. Leg Extensions are bad. I pulled my hammy and have had issues since. This is far worse! I first would like to start by saying that squats are one of the best exercises an individual can do. This exercise alone saved me from having diminutive legs on stage for my first show. The first exercise I recommend is the leg extension. I explain exactly why. This causes shearing forces on the knees, which means the force is … I've heard multiple different answers when asking about weighted leg extensions from "Yes, they are bad" to "No, they're fine". Looking to live for over 100 years in a healthy, strong body. For example, doing leg extensions too often, too heavy, and/or with horrible form (or all of the above) may be bad for your knees and cause pain, but doing it less often, lighter and/or with something close to good form may solve all of your knee problems. 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