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

[@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

[@4120306]

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

[@Thirstytraveler41]

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

[@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!

[@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?

[@wonderwomanx1268]

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

[@PGinfinite]

I REALLY appreciate this video series. I am someone who has worked out from home for about 5 years. I have dumbbells, bands, and an adjustable bench. For the most part i have done well at building a program for myself but always felt limited from being unable to do things like leg extensions. All the ideas in this series are greatly appreciated and are exactly what Ive been missing. Wow Thank you

[@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.

[@bodybybrandid4369]

Thanks so much! I have a client that has multiple injuries in both knees, shoulders and back and these videos helped me to feel comfortable in helping him to push off surgery as long as possible.

[@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!

[@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

[@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.

[@muznick]

That Spanish Squat is great - even better with another band on your shoulder or dumbells. Thanks!

[@erikarichards4875]

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

[@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🤝❤️

[@SurfingTubes]

Great thanks, I don't have time to get to a gym so started working mostly with bands, much appreciated.

[@villagevillage2400]

Dude this is gold. Pure gold!! 🤩

[@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.

[@kenx8833]

Wow, so much creativity going into devising these exercises! Much appreicated!

[@tiaraelysabeth]

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

[@michaelkulman7095]

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

[@techno303808909]

Wow this is what i have been looking for. I have been in an accident in 2018, with the result that some bones in my foot are shattered, so i really can't put much pressure on my foot. I have had surgery but there is not much they can do, but still want to get back in shape as good as possible. I rehabilitate with help of my physiotherapist after the last surgery, but they send me back to the hospital, as every single (simple) excercise was causing me pain. The conclusion was that some bones are not attached to each other, what causes me to feel pain every single day. Also because all of cartilage is gone! Will try these exercises for sure! Again thanks and keep posting, i will be looking also for some hamstrings workout

[@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

[@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!!!

[@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!

[@ezstudio3549]

Man, I watch this many times. it help me so much.

[@lisajudkins6265]

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

[@andiebrit65]

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

[@millea8]

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

[@ptoste1]

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

[@bl8388]

I have limited room in my apartment for exercise options. These are fantastic. Rubber bands work anywhere and I need the stronger knees, calves, and quads for running.

[@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?

[@DaveSmith-v3t]

leg extensions make my knees hurt, but I do hacks and comp squats regularly. Thanks for the tips

[@AlejandroGonzalez-wo5fk]

You guys are EXTREMELY underrated

[@xxhound]

I appreciate your creative mind for isolation exercises at home - TWO THUMBS UP from 77 year old male

[@GuitarsAndSynths]

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

[@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!

[@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.

[@SinnerSavedByGrace85]

This was great info, thank you so much! I have a bench that inclines, I will use that option.

[@Cedevakal]

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

[@paulamendonca1241]

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

[@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!

[@rachels7550]

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

[@IKARIANOFFICIAL]

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

[@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

[@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!

[@gwarlow]

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

[@rinoishak]

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

[@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

[@aaronseigle107]

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

[@erinlee8511]

Love this. Leg extensions are my favorite. They will have your legs slim and trim in no time!

[@bmoraga01]

Fantastic video. Extremely creative moves and very helpful. Thanks for posting.

[@ronniemation]

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

[@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

[@c.g.7144]

Amazing thank you! Are these safe on the knees?

[@CitizenAthletics]

Yup!

[@Lee-xg1nx]

Great video thanks ! Maybe hamstrings next ?! :)

[@NickKiussis]

Thanks for producing such a helpful video.

[@Rubzu]

Excellent explanation. Some days I can't go to the gym and this is a perfect alternate leg extension alternatives.

[@snaggycheesehead4065]

I love these resistence exercises. I wish that I came across you in 2020, when we were in lockdown.

[@maratonlegendelenemirei3352]

Don't worry, it's coming back very soon.

[@rodyderte3835]

good for you, no more lockdown, here in the Philippines, the lockdowns never end. huhuhu

[@SammyJ96]

Wow,thank you ! Had to subscribed, I'm loving your innovations.

[@yi-fonchen3310]

Thank you for the detailed demonstrations & explanations! What lengths are the bands you're using? I only have mini's and I'm always nervous they'll snap on me one day.

[@12nicoll]

First class content , kindly appreciate this video . Especially when your gym doesn't have an leg extension machine.

[@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!

[@chris8534]

Had a bit of a think about this - you can sit on a long coffee table with the band around the back leg and make a leg extension or if you lie down on the coffee table can make a leg press (my coffee table is 90cm long). Also if you put the band over the arms of your treadmill you can stand in the upright position and press down to the ground with your foot on the band - using the arms of the treadmill to support you. In fact I would say that even without the bands - if you have weak legs or knee joints (make sure to get backwards walking in also on a treadmill as per kneesovertoesguy) do squats on the treadmill and use your arms in the dipping motion to take the excess weight as a press - almost the perfect full body exercise - of if you have something overhead or an upright pole you can make it a back and biceps exercise as you go down and up in the squat. I think this might make me a pole dancer though.

[@ScreamingEagleFTW]

at 6:35 on the bench can you use a weighted dip belt?

[@christopherhometv713]

You're awesome. Great stuff.

[@paulietv2162]

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

[@cristianomischi446]

thanks... greatings from Milan🥰🥰

[@geopietro]

Extremely informative. Really. Thank you.

[@CreationByWords]

Excellent! Love it. Thank you.

[@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!

[@mastermindsforchrist]

Great video! Very creative! My husband had knee replacement surgery on his left knee 4 months ago and wanted to know what are the best exercises for strengthening that knee and leg? Thank you!

[@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. 👍😁

[@Asija-pc9dx]

Thank u 4 good ideas in home trainings

[@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?

[@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...

[@suleymanozpolat3128]

Thank you for perfect technics

[@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💜

[@inger233]

Brilliant video, really helpful, thank you for posting

[@richardlincourt2519]

Awesome video Sir, these are great alternatives thank you

[@sacristar]

These are magnificent. Very clever.

[@JoyBasumatary]

This is gold! Thank you!

[@sarahlarock9885]

This was a good vid! Thanks for showing so many options!

[@aujun2089]

Your channel really save me because of now my country lockdown and gym close very useful 🙏👍

[@gusargueta7014]

Wow just what i needed. Thank you for sharing

[@gustavotrader1772]

Amazing work! Thanks a lot!

[@youcool3619]

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

[@BertrandLiocourt]

Merci pour ces alternatives géniales

[@nospe74]

Very helpful video.Thanks.

[@CarlWilliams-sp4zy]

Excellent video, very practical 👍

[@BrotherBeard75]

Best video i have seen in a while. Tyvm!

[@chattyally]

Those bands look pretty strong, what type are they ?

[@ollie6889]

Awesome leg workouts man great job God bless

[@KathyBroderick-d4d]

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

[@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.

[@user-zj2wo4xv9w]

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

[@janfranceskyle4352]

Yes thank you.

[@annas8308]

This video is super!

[@JanVied]

Can you Recommend a set of bands please?