STOP Doing The Leg Extension and Leg Curl!

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In this video, Martin Rios goes over two of the most popular bodybuilding leg exercises, the leg curl and leg extension, and why they are the worst leg exercises. Martin Rios discusses both the leg curl and leg extension and why they are bad exercises, better alternatives to build bigger hamstrings and quads, and when you should add these exercises to your bodybuilding or athlete workout routine.
0:00 Intro
0:17 Leg Extension
2:27 Leg Extension Counter Arguments
3:17 Leg Extension Alternatives
4:01 When to Use the Leg Extension
5:19 Leg Curl
5:59 Leg Curl Counter Arguments
6:40 Leg Curl Alternatives
7:37 When to Use the Leg Curl
#legs #legday #legdayworkout #quads #hamstrings

[@whateveristaken]

Bro's had a horrible week as a chelsea fan😂 can understand the frustration

[@silverwolf6194]

How is Pochettino still employed?

[@anthonyponce9702]

@@silverwolf6194its pickolas packsons fault

[@waytun9608]

@@anthonyponce9702🤣 how bros a premier league striker confuses , bro must be rich betting himself not to score every game

[@ICEcoldtristan2.0]

This is why Nick Smith does leg extensions/leg curls while standing up to prepare himself for real world activities

[@chonke796]

and to prepare for bedroom cardio

[@LilWillieBeatz]

most people dont use leg extension as a replacement for the squat they just impliment it into their workout. Your idea of how many people only use leg extension over squat is scewed by social media. for someone thats breaking out of the fitness matrix u sure seem to be stuck in it

[@justjoshingyou0]

truly nobody can be this stupid but i think he knows he’s too deep into it to back out now and actually act like a reasonable individual lol

[@spicycurry7238]

Hi Martin. I think this video raises completely valid points about both of these exercises having very little functional carryover. However, I think you also are taking them out of context. From my 2 years of lifting experience for both myself and people I see at the gym, people typically do these machine exercises at the end of their workouts to satisfy that demand for a little bit of extra volume. I totally agree that compound/functional movements should be the priority, but that's obviously for the beginning of a lifting session when the muscles are the least exhausted and can create maximal force production.

[@bznshee]

I mean in freestyle wrestling leg curls and hamstring curls are functional for that sport. There may be better movements for leg curls but hamstring curls replicate the strength of defending a leg lace pretty well. You’re right overall though

[@appleboss9742]

How would the leg and hamstring curls be functional in freestyle wrestling? Wouldn't zercher/back squats and rdls be functional?

[@bznshee]

@@appleboss9742 according to Mario its the principle of specificity. A lying hamstring curl and extension will build strength in the same range of motion somebody gets you in a leg lace with. Although it was just a counter example as to why they could be useful they certainly don't replace zerchers as they are another good sport specific movement for wrestling.

[@BobTheBever]

Do to a knee injury. My fiscal therapist said I can never do leg extensions ever again. Perfect I just do some squats

[@bds9203]

Bro if you can do squats, you can do leg extensions

[@maxsk9074]

your therapist most probably is a goober

[@abdulrahmanalashmali4309]

This entire thing misspelled.

[@BobTheBever]

@@bds9203 no I can't with a leg extension you have much more pressure on the patella pendix something you don't have in a squat. Even more dum you don't use your core and you are just gonna fall over like a weak ass bodybuilder. I train atlethic cus it is better for what I want to do. But you do you

[@BobTheBever]

@@abdulrahmanalashmali4309 so what can you speak in 3 languages as a 16 year old. Bet you can speak 1

[@user-fy8hm2px4t]

Open chain means when you don't have a constraint on the final movement and close chain means when you have a constraint on the final movement. So pull ups, Squats, bench press are open chain exercises and lat pull downs, leg press, leg extenision, smith machine bench press are close chain exercises.

[@mitchellcotton7346]

"When in real life are you floating in the air extending your legs" Brave thing to say while wearing a football jersey. As for leg curls, knee flexion strength is one of the biggest protective factors for avoiding hamstring injury while sprinting. Particularly eccentric knee flexion which in sprinting occurs OKC.

[@MartinRiosFit]

Comparing that to soccer is a stupid comparison. First of all, you’re not “floating” in soccer 😂 you have one leg on the ground and you are forced to engage your core and stabilize your body. Second kicking a soccer ball is primarily core not knee extension. Looks at a soccer player kick the ball there is very little knee extension. And I did mention that knee flexion is good to avoid hamstring injuries which is why I recommended Nordic curls, sliding hamstring curls, and stability ball hamstring curls. If you’re gonna try and come at me at least make valid points 😂 your first one was laughable.

[@mitchellcotton7346]

@@MartinRiosFit The leg that is kicking the ball is performing open-chain knee and hip flexion, the two primary actions of the Rec Fem. It's called the kicking muscle for a reason. While A) You'll never match the velocity of a kick with a Leg Extension and B) There's no Hip Flexion during a Leg Extension a leg extension meets the demands of kicking a ball significantly better than squats or lunges. If you get your Rec Fem stronger with Leg Extensions, you know what will make you kick the ball harder... Kicking the soccer ball. And again, Nordics are a great exercise for injury prevention. But they're not magic either, but Leg Curls can be just as good when used appropriately. The injury prevention benefits of the Nordic are generally proposed to be due to muscle fascicle length increases, which are best achieved with supra-maximal eccentrics in or towards the Lengthened position of the muscle. Most people aren't able to maintain eccentric control through a Nordic, completely missing out on the Lengthened position. A 2 legs up 1 leg down protocol is an easy way to hit supra-max eccentrics on a leg curl, while also allows you to train unilaterally to expose any potential imbalances between legs. The difference between you and actual strength and conditioning professionals is they don't demonise training methodologies outright. They weigh up the costs and benefits and use/exclude them when appropriate. Same with straps, Smith Machines, etc. It's not always the case, but they have their place in S&C a lot more often than you give them credit for.

[@TheCatabolicTrex]

​@@mitchellcotton7346 Martin brags about all the time he spent in college hahaha

[@thebigten90]

I appreciate this

[@andycruz9768]

I see you always make video on MMA, but is it possible you could do one on boxing? Would like to know what type of squat variation and depth would be optimal for boxers and everything else. Thanks!

[@Zoeboy26]

Definitely agree with his take here especially when it's supposed to be a supplementary exercise and not replacement.

[@user-it1cy7ee4h]

Are your opinions about isolating the triceps and biceps the same? because they are the quads and the hamstrings of the arms

[@lachlanross1]

nah he does pushdowns and curls, but he also does this weird chin up form and close grip bench or dips

[@justjoshingyou0]

@@lachlanross1chin up’s for biceps lmfao. just do some incline curls bro

[@lachlanross1]

@@justjoshingyou0 i just do db curls. mario does them tho and thats what the guy was asking

[@justjoshingyou0]

@@lachlanross1 your choice shouldn’t be made on whether some dude with 10 inch arms does them bro, but fair enough

[@Ryeandr]

There is nothing wrong with isolating just do your compound lifts first.

[@Bugbeariv]

I do Barbell Squats, Bulgarian split squats and leg extension. 2 sets per every excercise. And rdls or hamstring curl machine.

[@justjoshingyou0]

calves…? jokes aside though, love the normality on a channel like this

[@Bugbeariv]

@@justjoshingyou0 i won the genetic lottery so.... No calve training needed

[@custardyboi6951]

How do I prevent my traps from getting so sore from RDLs, rows, and shoulder movements

[@sigmabate420]

Make sure your form is in check, prioritize mind muscle connection for what you're trying to target over total weight

[@justjoshingyou0]

the traps are a massive component of those lifts, especially when done heavy.

[@Zasshu-vs6ok]

Martin should I change the fact that im targeting every muscle group in 1 workout instead of targeting one muscle in a whole workout? I don't use barbells or something like that because I just do calisthenics instead of lifting weights since I don't like doing that atm

[@appleboss9742]

You shouldn't target every muscle in one workout if your goal is to build muscle. Since you do calisthenics, you can still just do weighted calisthenics. Kinda like weighted pullups, weighted dips, etc

[@LouisCortes-mm7ld]

This guy knows what he’s talking about . Really good teacher at this , explains this stuff really well and has character.

[@Liatofek670]

They're like a chest fly an isolation movement you do them as a supplement movement not a main movement if you are using them as a main movement that's when there's a problem

[@MemeTeam6900]

Ye

[@user-rx3gp6ud6p]

Sup martin, my kickboxing coaches have me do situps and rotational work, but will these make my waist blocky?

[@bigbirdlover759]

training obliques does make your waist blockier(they certainly made mine blockier), but it's worth the abs definition it gives you imo. At the end of the day, Obliques is near mandatory for martial arts and if you even somewhat prioritze it to aesthetics it's a no-brainer

[@lunitagarcia6040]

Jus do sum shoulder and back exercises to give you a v taper and then obliques will add on to ur v taper instead of destroying it

[@GambleProduction]

I have never done leg machines ever

[@AbsentMindedA]

woah!

[@IvanM272]

Do you have big legs? They stand out of your body is a body part that makes people look at you? I hope the answer is yes, if not, i think you should stop watching this channel.

[@saedmax4656]

OMG 😱 WHAT THE FUCK!!!!!!!!!!!

[@chiefdouble6891]

Common W Martin

[@3vChava]

This is why Liam Edmund has the best leg extensions

[@ghostlycraft9142]

This is why Leon Edwards has the most aesthetic body in the entire universe!! 🌌

[@MemeTeam6900]

I dont use machine but i got to say i like leg extensions the r one of the few machines that are really good

[@lukeevans525]

Would sissy squats be a better alternative to hit the rectus femoris?

[@therobloxproplayer]

I don't even know if that exercise is real anymore

[@adanb2286]

100% I personally do them then do leg extension as a burnout set

[@G.Bfit.93]

Man being against Leg Extensions and Hamstring Curls is like being against Bicep Curls and Tricep Extensions or Pressdowns. There is more to bodybuilding than "being functional/athletic" dude. Is that important? Yes! Is that the end all be all? No! I say this as someone who supersets leg extensions with sissy squats and supersets leg curls with nordic curls.

[@justjoshingyou0]

i pray for your ability to walk after a leg day lol

[@G.Bfit.93]

@@justjoshingyou0 sitting and standing is more of an issue after leg day for me once I'm up I can move but getting up am down is painful

[@quantom1827]

Bro wants core activation in evey exercise. Leg extensions are an isolation not a compound movement. Bro is a master at yapping no hate

[@TheCatabolicTrex]

I like how everyone in this comment section is basically going " no I'm going to keep doing them"

[@adanb2286]

Sissy squat with leg extension superset>>>>

[@illegalbird1300]

Nah, I'll still do leg extensions and leg curls

[@LeeXavie]

This is why Leon Edwards has the best thighs in the universe!

[@itayn6422]

But you do need a knee extension exercise that hits the rectus femoris, unless you want imbalances between your quad muscles. Do some sissy squats

[@justjoshingyou0]

or…. leg extensions

[@LilWillieBeatz]

sissy squats r going to kill ur knees lmao

[@justjoshingyou0]

@@LilWillieBeatz if you do them properly not really, but leg extensions or a hack squat is a far better option

[@LilWillieBeatz]

@@justjoshingyou0 oh 100% agreed. I just like did some sissy squats passed couple of weeks and started getting knee problems and when i stopped it went away haha

[@mitchellcotton7346]

@@justjoshingyou0 Hack Squats still won't hit Rec Fem, as their is still some degree of hip Extension occuring during the concentric phase of the exercise.

[@WebbsFitness]

It’s so obvious when doing these exercises that they aren’t good at building muscle. They are so easy compared to a hard set of squats it’s crazy.

[@pixel3042]

you probably haven't done a proper set of leg extensions if you think it's easy

[@kray234]

😭you are stupid bro

[@goncalocruz3336]

@@pixel3042 You can get tired of course. But the squat movement is clearly harder than curling your legs. Plus it just doesnt work the quads, but other muscles

[@S.O.A_Zero]

Dude, you understand that compounds will always be harder than isolation exercises? Thanks fook that squats are harder than leg extensions, you got a ton of axial fatigue and work a ton of different muscles, not just the quads

[@bodystacker4847]

Nordic Curls don’t initially build muscle properly since you’re not going to be strong at the movement but once you’re strong at it and can properly overload it, it’s as good as a hamstring curl machine. Also any split squat really helps target the lateral glute which could be a limiting factor or can start causing pain in the future with certain exercises.

[@illuminous8602]

To the athletic god leon edwards, please forgive me. I have used the leg extension one time, and now i can't even stand up because my core has completely atrophied. People, the athletic god, exists and we must repent our sins by sitting in the dark sourrounded by a bunch of candles whilst we watch a video of leon edwards twerking. AMEN

[@akujinyo]

New video lezgoo

[@himanshunagar9985]

Bro at this point I cant tell who's who These brothers look EXACTLY the same

[@j_g9724]

Leg extension is great for athleticism when it comes to kicking in any sport. In martial arts, being able to extend the knee quickly and powerfully, you are at a great advantage

[@NgolokanteCFC]

Kicking is primarily core not knee extension.

[@TheCatabolicTrex]

​@@NgolokanteCFCwrong

[@wasdperson9581]

This is why Leon Edwards has the most aesthetic physique

[@CardboardTriangle2]

Thoughts on sissy squats?

[@adanb2286]

Excellent exercise hard to load though

[@LuisRamos-ni4db]

The man's the goat

[@Wojtek_Sech]

bro dont know what are isolation exercises

[@SamuraiYajirobe]

It just doesnt make anysense because you it only build big muscles and useless strength i prefer with core and stabilizer so i can get good body and useful strength

[@user-ri7zb3he3f]

Bodybuilding is cringe

[@justjoshingyou0]

“functional training” is cringe.

[@therobloxproplayer]

​@@justjoshingyou0what about it

[@user-vp9cm3rt1j]

cap​@@justjoshingyou0

[@chiefdouble6891]

@@justjoshingyou0how?

[@justjoshingyou0]

@@chiefdouble6891 “what’s the point of building muscle if you can’t do anything with it” most people aren’t athletes bro. and i don’t even wanna hear that “oh i play this sport (which this style of training hasn’t even affected) and thanks to these guys i run and jump faster” or some bs like that.

[@justjoshingyou0]

lil bro sound like a chihuahua and looks like a distance runner who does some curls on the weekend when he’s been training for 6 years. in contrast, GVS has been training for 10 years and knows far more and if you couldn’t tell is a bit bigger. imma stick to doing my stupid bodybuilder movements.

[@therobloxproplayer]

Because he isn't a bodybuilder

[@agrlklarkemirenpanda660]

He's not trying to get any bigger but you're right. He's still struggling with 225 on bench even after 6 years of training. I wouldn't want that happen to me.

[@justjoshingyou0]

@@agrlklarkemirenpanda660 “he’s not trying” yeah that’s what he tells himself every night. jokes aside, i understand you.

[@Ryeandr]

GVS is Goated

[@justjoshingyou0]

@@Ryeandr TRUTH. love brother

[@DonkeyTate]

As a 🫏 that doesnt skip leg day I needed thid.

[@KRSapphire]

When in real life will i have a barbell on my back ? Please ignore him and his twins' advice. literally dont know what they are talking about

[@YuzoOnYoutube]

Are you stupid?

[@justjoshingyou0]

6 years and benches 250. yeah just go to jeff nippard or something lol

[@Bunchyemu]

The barbell is added weight that teaches you to increase power and overall strength in a realistic position.

[@justjoshingyou0]

@@Bunchyemu when are you ever lying and bench pressing something in “real life”? when are you ever squatting down past a half squat position in “real life”?

[@Bunchyemu]

@@justjoshingyou0 well 1. Bench press develops good overall pushing power which is advantageous in sports and overall everyday functionality 2. You’re right. You aren’t usually going past a half squat in real life, so that’s why full ROM squats are pointless for functionality It’s also the fact that heavy compound movements improve neural mind muscle connection throughout the body and transfer outside the gym

[@user-rj2fe7fd9y]

Martin, I have a question. Can I do both leg extensions/leg curls and squat in the same workout.?I want to do both machines and free weight/functional excercies in the same workout.

[@justjoshingyou0]

yes

[@agrlklarkemirenpanda660]

It's the best way to train imo.