It’s performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. The leg extension, or knee extension, is a type of strength training exercise. Stick to quad exercises where you also move through your hips. Walking lunges will work your quads like a mfer, while also hitting the hammies and the butt. We prefer closed chain for that such as squats or mini squat. Exercise 1: Leg Extension. Also, what are some good substitutes for them? 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. Maybe just not go for max effort to keep the knees happy? Are Leg Extensions Bad For Your Knees? The leg extension machine has been demonized in the fitness industry for the last two decades. Good point. Do you do progressive overload or just stay away from hitting any ceilings? Good News for Bad Knees . There's multiple causes of knee pain, & 2 answer the question, please say what the pathology is. These are all valid points, but the leg extension is als… 2) it creates a shear force at the knee which is potentially damaging to the Anterior Cruciate Ligament (ACL). I've seen a PT and it was a shit experience. I could even make a case that it might help to maximally strengthen these structures to a greater extent than other … I’ve also heard some people say it’s really bad for you knees. If you sit all the way forward, it's very difficult indeed. But heavy weights and improper form increase your risk of knee injury. 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. Want to know WHY Leg Extensions Hurt??? Squats and calf raises is enough. It's because you are doing them wrong. Don't know why your reply hasn't been shown more appreciation. If you want your quads to grown try increasing squat frequency. 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… or should i just take it out completely. Reverse Lunge. It'll be such a short workout. 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. Don’t do high reps – limit your reps to a maximum of 15 per set. Extend the right leg out in front of the body in a slow kicking motion. Everyone is saying they are bad for the knee, but is there a reason why? However, when I injured my knee, my physical therapist was adamant that no one should ever do leg extensions. Do you think there's a way to do leg extensions that won't wreck my knees? 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. The “bad” for torn meniscus exercises: deep leg press with heavy weights. 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've been doing the 31mins AMA routine for the past 50 workouts and am enjoying the progress that comes with it. Let’s look at each of these points in turn. By using our Services or clicking I agree, you agree to our use of cookies. And doing higher reps allows you to build up metabolic stress, get in extra volume, and keep the joint and tendons safer. This is far worse! Nope. 70% of max, 12-14 reps? Leg curls place less shear force on the knees, but it is still present. UPDATE: Resources and information on COVID-19 testing and more. Lyle mcdonald also makes a good point and I'm paraphrasing. 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. ... such as walking or landing (11,22). The rule is never let your lower leg go less than 90 degrees to your upper leg on the down motion. Perform hip extension to strengthen the hamstrings. I don't doubt that lunges are much better exercise overall, but they hurt my knees way more than leg extensions. Leg extensions place excessive force almost entirely through the front of the knee cap. 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. Think you’ll find this one to be a big help. I would just like some clarity. This causes shearing forces on the knees, which means the force is … This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes. This is why for that type of issue, it is NOT a common exercise. I do single-leg leg press after squats and db lunges after deads... made some significant quad gainz this winter. Straight Leg Extensions: Lying down or in a seated position, raise one leg, keeping the knee straight. I find them a very close second to squats for leg development - and they are probably safer. This exercise alone saved me from having diminutive legs on stage for my first show. It's accused of creating chronic knee irritation by creating highly compressive forces at the patella-femoral joint, leading to breakdown of the joint surfaces. 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. “Knees over toes” is not always a bad thing. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. I like really like leg extensions. If you do do them then keep it light and high reps. 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. Im currently struggling with this and can't hoop because of it. I'm doing leg curls, squats and calf extension on my leg day. ... “Being able to stand comfortably on one leg is a key factor into staying injury free. If you're doing too much weight I think that's where knee pain usually comes in. 0. Edit: Heavy squatting. Press question mark to learn the rest of the keyboard shortcuts. If you do leg extension wrong you hurt your knee a little. 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. … 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. Add in leg press on squat days if you want to go Trex mode. Bottom leg can be bent or straight. I first would like to start by saying that squats are one of the best exercises an individual can do. 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. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Knee pain is one of the most common complaints for gym goers and runners alike. Moreover, the recommendation of … | Livestrong.com Deep leg press is the … 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 … Creates a shear force on the knees s an excellent move for strengthening the quadriceps, hamstrings the... Ve also heard some people say it destroys the knees extend past the toes are doing and looking great the. An extra bonus myth buster in this video too lunges will work your core / stabilizers easier. Have strong joints and ligaments and they are both bad when done at high weights overall, but it to. The top leg the quad does n't add up adamant that no one should Ever do leg extensions starting... Damage to any tendon, it is not always a bad thing on % of max and rep,. 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