10 Leg Extension Alternatives & Substitutes: How To Train Quads Without Machines (At Home Options)

[@audraarmitage1554]

This video is incredible. I'm recovering from a tibial plateau fracture and no access to a leg extension machine (the missing link to my progression). I'm going to incorporate many of these options. Thank you!

[@4120306]

Best no machine quads workout vid I've watched. And I've watched a lot. Thank you so much for this. Much appreciated.

[@ptoste1]

I was looking for leg exercises to try at home and these are amazing 🤩. Thank you so much for sharing. Really appreciate it ❤❤❤❤❤❤

[@sabrinajoyce1861]

We need more videos like this on KZbin

[@mee8629]

Nahh we're good & satisfied with this guy's videos 💯🙌 just happened to find him and I like him already new subscriber now👍thank you🤝❤️

[@EphraimSyriacus]

I broke my thighbone and without having the machines at home these tips of you are the best I have seen.

[@JingShenKuoshu]

I'd like to see some of your exercise sets like this for rear delts and rotator cuff muscles.

[@muznick]

Band pull aparts and face pulls are good.

[@morales1190]

Great video. I wanted to do leg extensions today, but was running late for work. This saved my work out and got a nice pump!!!

[@blessgirlshirl678]

Great video, very informative thank you. However, I didn’t see how or where to purchase the bands 😌. I do apologize if I looked over it

[@pillowzzzbox3466]

Whaaat?!!!! Awesome!! This is just like a leg swing movement I saw this calisthenics guy use for leg extension. This is helpful thanks bro!

[@Cedevakal]

Wow thank you!!! I’ve been looking they always have the same, yours are very original

[@suleymanozpolat3128]

Thank you for perfect technics

[@youcool3619]

Thx for that. I’m off now to get my legs from stick to thick

[@dagnabbit3383]

Excellent stuff. I had no idea that we have so many options for the legs without machines. Love the owl hoots too. hehe thank you!

[@paulietv2162]

Now, those are some great options - thank you so much

[@annas8308]

This video is super!

[@nospe74]

Very helpful video.Thanks.

[@AdamRojas]

Awesome video..thanks

[@ramd9532]

thank you. the only issue i have is the band slides off as i release, but its still better than nothing

[@marredcheese]

You can assess the difficulty of each exercise by observing the volume and duration of his "whoo" as it echoes through the gym :)

[@mojonuggets0]

What's the most functional here? Wall sit variation?

[@CourtneyFrazer]

Thank you!!!

[@nmills5367]

These are fantastic, thank you!

[@KathyBroderick-d4d]

What do think about using a monkey boot with a flat bench and roller under the thigh? Strengthening my oa knee.

[@chattyally]

Those bands look pretty strong, what type are they ?

[@rayjbb1494]

If looking to do one movement that was easy to progressively overload, could you use a band with something like the MonkeyFeet and adjustable dumbbell attached with an incline bench. That way you could have a resistance arch at the bottom and top of the movement with the band, but also easily add weight each session?

[@AnaktimurGYM]

Nice dr. Keep workout 👍😁

[@CitizenAthletics]

Thank you, I will

[@bambampeuwpeuw2467]

Super exercise

[@nightingalelaurence6092]

This Video is awesome.

[@ScreamingEagleFTW]

on the last one where you are walking backwards pulling the sled, what is the purpose of the elastic band?

[@MegaMusical10]

Fantastic video, thanks!

[@benlangford34]

Good alternatives bro

[@recardobrown]

Bro, just found your videos, great.

[@mee8629]

@9:48 if I did this movement I would be paralyzed this can't be done if someone is suffering from lower back pain correct?

[@mariossamprakos9938]

Do you think sissy squats can replace leg extensions? (for home training)

[@kemaldurusoy3643]

Thank u so much

[@axellampe3865]

super !!!!

[@sifoufisou9143]

👍Good

[@choiceyyy1425]

8:47 and 10:00 hurts to even watch, I guess I have goals

[@cruzmacias3257]

7:56

[@HananGrow]

The Spanish Squad looks easy on the knees, doesn't it?

[@cheesioragoo2962]

1:00 - with a flat bench 2:30 - with a band 4:20 - with an inclined bench 5:30 - with bodyweight/band 6:20 - with bodyweight + bench 7:00 - with a band, on your stomach 8:00 - with a wall/wall sit 9:28 - with bodyweight/reverse nordic 10:25 - with a band, anchored to something 11:30 - more advanced version of the last one

[@ricscofield7409]

Thanks mate

[@chrisbedirian6225]

Thanks!

[@Checkered_Everything]

U dropped this 👑

[@milamilatoune6758]

Thanks

[@yahyaimran6362]

Love you mate

[@andyjame28]

This set comes with 5 bands of varying resistance, a storage bag, kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.

[@Thirstytraveler41]

I don't need to buy a leg developer exercise machine anymore, this video is perfect. Thanks for sharing!!!

[@wonderwomanx1268]

WOW, this is creative and effective, will do some of these tomorrow, glad I just discovered your channel. Thank you.

[@TheBcoolGuy]

Do you think you could do the one at 6:20 with weight hanging off a dip belt, maybe with a loading pin, for a plate-loaded option?

[@gonkula]

please note, you need to whew at the end for these exercises to work! Thanks a lot for these, excellent content in this and your other channel!

[@erikarichards4875]

I’m SUBSCRIBED!!! What a fabulous informative video! Please keep posting more videos.

[@lisajudkins6265]

Great tips Im glad I found your channel will be subscribing.. Thank you.. Can you do a back workout video please ?

[@gwarlow]

Worth at least 10 “likes”! Thanks for sharing. Cheers.

[@stephenmgbor5643]

Dude really deserves more subs!! Let's get him to 100k

[@CitizenAthletics]

Thank you so much! Glad to have you sub!

[@dimpsbiliou5478]

Come on dude. All these alternatives are way too complicated and work only the quad. Imagine how much time you need to work the whole leg. However with the squat you hit the quad, the glutes, the calves,the hamstrings along with your whole abs and erectors. I prefer 10 reps of squats, instead of 10 reps of right quad extensions + 10 reps of left quad extensions, to do the same job. It is clearly better, and every trainer knows this.

[@wailpro6378]

thx our leg extension broken

[@christopherhometv713]

You're awesome. Great stuff.

[@Lee-xg1nx]

Great video thanks ! Maybe hamstrings next ?! :)

[@IKARIANOFFICIAL]

This channel is very helpful, and I love all the creative exercise options presented!

[@millea8]

VERY much appreciate this video. Thank you! About to watch the Leg Curl video next.

[@PioArie]

Thank for sharing this leg extension exercise subs without machine! Been figuring it out as how to do it in our complex's gym

[@villagevillage2400]

Dude this is gold. Pure gold!! 🤩

[@mr.potatohead6138]

I remember using sled forward and backwards, walking was an issue for days after!! Lol😅. Probably best leg workout ever and only 15 minutes...

[@rachels7550]

Fantastic video, thank you so much! The only thing I’ve been missing at my home gym is good leg alternatives!

[@neillhughes8439]

Which are the best for tighten around the knee cap? I have previously subluxed my knee cap and Iw as advised leg extensions were best for ighten and strengthin this area? Thanks

[@madmaxiemartialartsnerd485]

I love all these alternatives, but over all leg exercises are the core reason i can't give up gym memberships. Most upper body shit you can replace super easy with body weight exercises or some cheap weights. Lower body exercises just become a pain in the ass to replace without proper gym gear. Edit got around to trying both of the Work out band stuff, my advice if you find your band keeps sliding out of place is hook around your big toe and you will get much better grip without it slipping

[@jjk3502]

Very similar what you did by pushing your knee back for the band you can use barbell which is called "cursing lunges". It's easier to set up and you will be filling way more. Can almost ' paralyse you.

[@NickKiussis]

Thanks for producing such a helpful video.

[@Niekomojo]

How do people get their face muscles to be so damn huge like the host. I know those aren’t bones. Filler? Botox? mine are just deflated fuck

[@C1937-m1g]

With the reverse nordic... would it not be better to go all the way [until you lie down on belly] cud then you'll be fully stretching wont you

[@jeromebrimon8671]

Please make another creative Exercise if we doesn't have enough equipment to work, please make substitute things to do please 🥺🥺🥺 Sorry for my english

[@lazur1]

Does anyone work their quads in a gym that doesn't have a leg extension, but HAS a SLED?

[@KyleCostigan]

Hey Dr. Sam, great video, awesome stuff, one thing I noticed that may benefit you is the banded leg extension (at ~13:30); you may benefit from doing a straddle knotted loop thing (not sure what to actually call it) but you pull the band out, twist it 180 degrees and then loop over your toe box. Helps keep the resistance consistent and keeps the band in place (as it sometimes can ride up the shin), thanks for creating a great video!

[@michaelkulman7095]

This is great! I would love to see a Macgyver Monday playlist!

[@imkitsoularas]

Well done for your video. I have a question for you. Can you please tell me which band did you use in the first exercise that had the kettlebell as alternative (on the flat bench or with incline)? Thank you and have a happy new free year!

[@danielfernandez2491]

Warning to all I've destroyed a lot of bands doing this

[@GuitarsAndSynths]

good stuff! I do not have the room or budget for machines just dumbbells.

[@JohnSmith-zs1bf]

they sell ankle straps for cables that you can use for all these band variations to keep the band secure to your foot much better.

[@aaronseigle107]

this is great. ive seen people using those trampoline for working out . its just kinda expensive.

[@andiebrit65]

Excellent! How about Leg press at home? I would love to figure that one out

[@amymjmurphy]

Can I ask what type of band you are using? I would like to purchase one.

[@rinoishak]

some of these are really great, first time seeing some of them. thank you.

[@playedout148]

Overlap? With carragher? Have a nice friendly chat with the united hater? 😅

[@Robert-d8b1c]

Hallo,mega super Tipps von Ihnen, vielen Dank. Mfg Robert

[@nilesh6300]

Hi, do we need similar bench? It not what is the ideal height of the bench or chair we can use?

[@tiaraelysabeth]

Best non equipment quad isolation video I have ever seen Thank you :)

[@ISWIMWITHFISH]

Doing these workouts after a set of KB swings and barbell squats is INSANE

[@DocandBoots]

Great video. Thanks for sharing!

[@CreationByWords]

Excellent! Love it. Thank you.

[@mikejones5540]

How much weight should I lift as a beginner?

[@reynam5427]

Oh wow love these 💜I love working out but nevee been a big fan of the gym especially now with covid, I got my home gym withr reisistant bands and stability ball now I getting a bench these are awesome love the idea of the foam roller use thank 4 sharing💜

[@user-zj2wo4xv9w]

Can we use dumbbels instead (on the first move) ?

[@NorCal01]

I appreciate what the PT says. He needs to enunciate his words more carefully. He swallows entire syllables.

[@trey6892]

Sounds like a nasal thing going on

[@richardlincourt2519]

Awesome video Sir, these are great alternatives thank you

[@outpost31737]

Bulgarian split squat will do the job :)

[@ChanceBerryman]

I own a squat rack and dumbbells but don't have a way to target my quads at home. Thanks For this! Love the Vivos!

[@vbaybay321]

Yesss thank you!!!🙏🏼🙌🏼

[@ronniemation]

the wall one is really good. i can fully feel the stretch

[@paulamendonca1241]

Great! Do you have video alternatives for Leg press??

[@christinebarker8975]

Thank you for posting. Excellent content. All exercises are easily doable. I think between all of these variations you get a better workout than at the gym. Well produced too. 👍😁

[@jasonking1191]

With the wall leg extension, an exercise ball or foam roller can be used on wall with a 2x4 on the ground to raise your heels

[@Siberius-]

4:20 (blaze it) - That was really cool to see! I've been thinking about a bench being inclined (would have to be adjustable so as the bench-leg isn't in the way), and then doing decline lying leg extensions, to really put a stretch on the quad. I think the bench would have to be pretty wide, and also if both legs are done at the same time, then it would be way too difficult to figure out how to get all of that set up in practice. Seems from this video the angle would be quite serious to get that quad stretch. I just settled on Rear-Leg-Emphasis Split Squats, and then when I'm stronger in the stretched position I wanna do Ring-Assisted Sissy Squats. 7:25 - That one is also really cool. That's the friendliest starting point for a deep stretch for sure.

[@cristianomischi446]

thanks... greatings from Milan🥰🥰

[@njsfer]

Your content is so good, I got so many great tips to work my quads with this video. I also follow you on Instagram, your channel is great and you deserve a lot more followers. Keep up with the good work, I hope that your channel will grow as big as it deserves.

[@CitizenAthletics]

I appreciate that! Hopefully in time we get more!

[@adamhinkle5580]

I highly recommend the reverse nordics, but I have a band hanging from above me. So I can hold onto the band and that allows me to get all the way down to the floor and back up for reps. Obviously the progression is to decrease band assistance over time. This movement is not only great for mobility, it stretches and strengthens hip flexors, and for me gives a LOT more hypertrophy results over the commercial leg extension machine (probably because of the hip flexor component which doesn’t get worked from squats or normal extensions). Truly a dynamic movement that added a lot to my squat training