Supersets are an advanced training technique that involves performing two exercises back to back with no rest. You move from the first exercise to the next as quickly as possible. Leg extensions, which target your front thigh muscles, can be superset with not only other strength exercises, but also cardio activities.
Identification
For a superset, you do two exercises back to back with no rest period. You can superset two exercises for the same body part or superset two exercises for different body parts. You can also superset a strength exercise with a cardiovascular activity that works the same muscle group. Supersets are more intense than standard sets because there is no rest or recovery period. For this same reason, supersets save you time -- getting you in and out of the gym quicker.
Leg Extension
The leg extension is an isolation exercise for the quadriceps, the muscles on the front of your thigh. This exercise is a single-joint movement that isolates the quadriceps and doesn't involve other muscles. You extend your leg, straightening your knee against resistance. You can do the leg extension exercise with a dumbbell or resistance band, but it is easier to use the leg extension machine for a superset because it is easier to set up and change weight.
Strength Supersets
For an intense leg workout, superset leg extensions with another leg exercise. Do a set of leg extensions followed by a set of squats. This is a pre-exhaust superset -- you pre-exhaust your quadriceps with the leg extensions then hit them again with a multi-joint movement where other muscles can assist. An antagonistic superset saves you time, but allows you to still hit each muscle with full energy. You superset two opposing muscles -- and while one muscle rests, you work the opposite muscle. For example, superset leg curls for your hamstrings with leg extensions for your quadriceps.
Cardio Supersets
Cardio supersets combine a strength exercise with a cardiovascular activity. Superset the strength exercise with a cardio activity that targets the same muscle group. Since the leg extension targets your quadriceps, superset it with cycling, which also works your thigh muscles. You can also superset a strength exercise with a plyometric exercise. Superset leg extensions with squat thrusts, plyometric lunges or box jumps for an intense leg workout that incorporates both strength and aerobic training.
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