The leg extension is a quadriceps isolation exercise that is traditionally done on a leg extension machine; however, the leg extension machine is not always available. In this case, the leg extension exercise can be performed using dumbbells, ankle weights or resistance bands, or by performing a different exercise that isolates the same muscle group.
Dumbbell Leg Extension
While sitting in a sturdy chair, place a light dumbbell between your flexed foot and shin. This may be challenging because you have to balance the dumbbell on your ankle; if you are using a dumbbell make sure it is a very lightweight dumbbell, and have a partner available help keep the dumbbell in place during the movement. Once the dumbbell is in position, very slowly extend your leg, making sure to squeeze at the top of the movement, before slowly returning to starting position.
Ankle Weights
Using ankle weights may be one of the easiest methods of performing the leg extension, because the weight is attached to your ankle and you do not have to worry about the weight falling off. It is essential to make sure that you are squeezing your quadriceps muscles hard when your leg is extended to get the best results and to fatigue your muscles.
Resistance Bands
Resistance bands are an effective option to perform the leg extension exercise, because they are lightweight and portable, so you can perform the exercise anywhere. While sitting in a sturdy chair, tie the band around one ankle and the other end to one of the back legs of the chair you are sitting in, or anchor the band to a sturdy object behind where you are sitting. The band should have a slight resistance to it in the starting position. Slowly extend your leg, and pause for a moment before returning to starting position.
Other Options
While the leg extension exercise is the best quadriceps isolation movement, there are other exercises that can be used with or without free weights that effectively train the quadriceps muscles, such as the split squat or the lunge. The split squat is performed by standing facing away from a bench, extending your leg back and placing the top of your foot on the bench. Squat down with your front knee, until your back knee almost touches the floor. Lunges also target the quadriceps muscles when a short step -- as opposed to a longer, wider step -- forward is taken, according to Frederic Delavier, author of "Strength Training Anatomy."
References
- ExRx.net: Single Leg Split Squat
- "Strength Training Anatomy;" Frederic Delavier; 2001
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