Losing Sleep During COVID-19? These options offer a more functional workout than leg extensions on a machine. Hold the dumbbell with both hands and place your elbows against your body. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Face your toes forward. Place your left foot next to your right foot and stand up straight. © 2005-2021 Healthline Media a Red Ventures Company. The standing leg extension strengthens your core and quads, offering similar benefits to leg... 3. The leg extension targets the quadriceps, which are the large muscles of the front of the thigh. You sit on the machine with a weighted pad on top of your lower legs. Repeat with your left foot to return to starting position. Seated Leg Extensions Starting Position Begin seated in a chair, feet flat in front of you, palms grasping chair edge at sides or front. 8. BMC Musculoskelet Disord. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Learn weight-training…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Push your hips back and bend your knees. Start with two sets of 10 to 12 reps. Repeat with the left leg. As is the case with most isolation exercises, it really isn’t suited for being done... Keep the weight lighter, the reps higher and the progression slower. The leg extension exercise works out just one major muscle group, your quadriceps, or "quads." Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. 51 watching. It also engages the muscles in your: To challenge yourself, hold a kettlebell or dumbbell while doing squats. They are usually performed using a leg-extension machine, where you sit on a chair and lift a weight bar using your quadriceps muscle. Leg extension A. The leg extension is an exercise solely for the quads, however, as mentioned earlier; there are four parts to the quads. This can strain the knee joint.. The leg extension allows you to accomplish both of these things, and so yes, it certainly will add size to your quads over time. Mix up your quadriceps workout. These alternatives involve more muscles, so you’ll get a more functional workout. Engage your core. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? It can help control weight, stop bone loss, improve balance, and boost energy levels. Exhale and lower the weight back to starting position. Are the seated leg extension, leg curl, and adduction machine exercises non-functional or risky?. Lower your hips until your front thighs are parallel to the floor. In this case, you may want to develop the quads to be more in balance. Slowly straighten your knee to bring to the band under tension, maintaining a straight back. Dumbbells are arguably some of the most versatile pieces of exercise equipment,... 2. Standing leg extensions B. They’re also less stressful on the knees. Turn your toes slightly outward. But if you’d like to improve overall leg strength, it’s best to do alternatives. Free postage. To put more emphasis on your upper quads, as you raise your legs, point your toes forward (see video). A leg extension machine focuses primarily on your quadriceps, which is a group of large muscles in the front of your thighs. Pull your shoulders down. Push off your left foot to step on to the box. But is it real? Leg Extensions. Place your right foot on top of the bench. Your knees are at 90 degrees. Here’s Tips on How and When to Exercise That Can Help. Keep your shoulders away from your ears. Leg extensions use weight resistance to build the strength and size of the quadricep muscles. Looking to build amazing leg strength and quad development? Do three sets of eight to 12 repetitions. When performing a leg extension exercise, you’ll feel the burn in the front of your thighs. Continue until your right shinbone lines up with your right foot. These machines aren't normally cheap. Understanding how these affect your body can help you create your own…. Some exercises even work your core, which is important for good posture and balance. A leg extension is a strength training exercise that isolates the quadriceps – the group of muscles at the front of your thighs. To do this move, you’ll need a dumbbell and a bench. The leg extension machine starts the exercise with your legs bent and then applies resistance as you work to straighten the legs. Repeat with the left leg to complete one rep. Keep your back against the backrest and do not arch your back. Avoid these errors so you will get the most benefit and prevent strain or injury. Engage your core. Step 2: Extend your legs to the maximum, exhaling as you do so. Read our, Medically reviewed by Erin Pereira, PT, DPT, 10 Lower Ab Exercises for a Stronger Core, Overweight Exercisers Can Lift Weights With a Seated Total Body Workout, Back and Biceps Workout for Strength and Muscle, 9 Best Glute Exercises for a Stronger Butt, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Knee Pain Exercises Will Help You Build Lower Body Strength, Try This Upper Body Strength and Endurance Challenge with Supersets, 19 Bodyweight Exercises You Can Do At Home for a Quick Workout, Check Out 10 Unique Squats to Work Your Butt, Hips and Thighs, Leg exercises for strength and conditioning, Analysis of patellofemoral arthrokinematic motion quality in open and closed kinetic chains using vibroarthrography. Your quads run along the front of your thigh from your knee to your pelvis and are responsible for hip flexion and knee extension. Bending your right leg to your chest, hold a resistance band tightly in both hands and place your foot in the center of the loop. Leg Machines - leg presses, leg extension machines, hip sleds, inner / outer thigh stations and more. Complete 3 sets of 10 reps. The cyclist squat, or quad squat, is another leg extension alternative. Benefits. Select a weight that will give you a moderate load for 10 to 12 repetitions. Slowly lower your butt to the ground, then repeat steps 2 and 3. Add to wishlist. While the leg extension is a great quad workout, it might not be the most practical move. Yes, the squats, lunges, and especially the leg extension are leaving out one very visible muscle, the rectus femoris (RF). The leg extension is an isolation exercise for the quads. Pros. Bend your knees and slowly sink your hips into a deep squat until your hamstrings touch your calves. Lift the weight while exhaling until your legs are almost straight. Place your feet hip-width apart. Bench Presses. Analysis of patellofemoral arthrokinematic motion quality in open and closed kinetic chains using vibroarthrography. Rather than using a leg extension machine, you can do leg extensions using ankle weights or resistance bands. Our website services, content, and products are for informational purposes only. see all. It doesn’t get much... 3. Select a weight that will give you a moderate load for 10 to 12 repetitions. | … The squat is a bodyweight exercise that targets your quads. This is an excellent weight training exercise for building muscle strength and definition into the quads. " Stand with your back to the bench. They can provide modifications based on your personal needs. This lets your hips move straight down, which forces your quads to work harder. These five alternative exercises will target your leg muscles without much equipment. Exhale and lower the weight back to starting position. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. Reverse Lunge. Dumbbell Bulgarian Split Squat. Foldable. Keep your back against the backrest and do not arch your back. Gradually increase the weight as you gain strength, but keep the load moderate. It’s not effective for improving overall leg strength. Then you use your quads to repeatedly extend your knees and lift your lower legs. Straighten your right knee to extend your leg in front of you. Engage your core and straighten your back. Knee extension (also known as knee strengthening) exercise is proved to be one of the most effective way to get rid of knee discomfort. Do not lock your knees. They also improve balance and hip mobility. It’s when the exercise feels impossible to finish. This may be ideal if you have a knee condition like knee arthritis. It is in the affordable range; Leg extensions are exercises usually done with a lever machine. £77.99 to £169.99. Next day delivery and flexible finance available. Push into your right foot to return to starting position. For this reason, you might have heard someone refer to this exercise as a quad extension. Split your legs into lunge stance, resting the top of your right foot on the bench. Raise your right foot 1 or 2 inches off the floor. One of the reasons that the leg extension is so popular is how easy it is to perform for everyone from... 2. Additionally, alternative exercises reduce the risk of injury because they’re less stressful on the knees. You can do one-leg leg extensions to work on each leg individually. The exercise can also be performed with one leg at a time. Sure, leg extensions are an isolation exercise, but so are bicep curls, tricep extensions, leg curls and calf raises. Clasp your hands together or place them by your sides. Dumbbell-Based Leg Exercises. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Does Walking 1 Hour Every Day Aid Weight Loss? Gym & Training. The quads are well-developed in cycling, but if your cardio is running or walking you are mostly exercising the hamstrings at the back of the thigh. Step ups are effective for strengthening your quads, glutes, and hip flexors. BÄ
czkowicz D, KrÄcisz K, Borysiuk Z. 8 Alternatives to Leg Extension Exercises 1. Add to wishlist. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Keep your hands together or straight ahead. They’ll be able to show you how to do these moves safely and properly. To make it harder, add an ankle weight to the foot you are lifting. The leg extension should not be your primary quad exercise. Doing this exercise with any speed will use momentum rather than muscle engagement. Pause and slowly return to the starting position. Lower yourself until your left thigh is parallel with the floor and your right knee almost touches the floor. You don't need to do any endurance sets with high repetitions on the leg extension machine. Action EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. The Best Leg Extension Exercises You Can Do in Your Home Gym 1. Stand with your feet hip-width apart. The leg exercises you're doing have a glaring hole. Sit in a chair. Be sure to follow proper form when doing leg extensions and mix up your quadriceps workout. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. It also works your hamstrings and quads, making it a great leg extension alternative. Rest your heels on the plate or curb. They can create a workout plan that’s appropriate for your overall health and fitness level. You can use this exercise to build lower body strength and muscle definition as part of a strength training workout. But heavy weights and improper form increase your risk of knee injury. National Strength and Conditioning Association; 2017: (4): 4. ⸠2021 About, Inc. (Dotdash) â All rights reserved. Showing 1 - 30 of 102 products. Lift the weight while exhaling until your legs are almost straight. If you’re new to this move, try it without a dumbbell first. It’s also less stressful on the knees. Learn what research has to say…, Strength training isn't just about vanity. Are the seated leg extension, leg curl, and adduction machine exercises non-functional or risky? The leg extension is a stalwart isolation exercise that puts all the focus on your quads and it acts as the perfect complement to the leg curl, which isolates the hamstrings. Visit an expert if you have knee, leg, or hip issues. Stand facing the bench with your feet hip-width apart. Here are 7 health benefits of HIIT. The purpose of this muscle group is to extend your knees. Side lunges, or lateral lunges, activate your butt, hips, and quads. You can also rest your hand on a wall for extra support. The standing leg extension strengthens your core and quads, offering similar benefits to leg extensions on a machine. Weight Bench Training Multi Gym Fitness Preacher butterfly Exercise Incline. If you have knee problems, bodyweight leg extensions without a machine may be an ideal alternative. You can, however, improvise both of these exercises using dumbbells. Keep your right knee over your right ankle. Leg Extension. Plant your feet on the floor, hip-width apart. Lower your right knee to 90 degrees. Push into your left foot and return to starting position. You might require supervision to safely do leg workouts. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? 2. The leg extension exercise involves extending, or straightening, the knee against resistance in a seated, lying or standing position. You can add a dumbbell once you get used to the movement. The leg extension is a popular way to train the quadriceps at the front of your knee. Make sure you also do squats for lower body conditioning. Keep your knees above your ankles. These moves are also less stressful on the knees, so they minimize the risk of injury. The Best Barbell-Based Leg Exercises. The quadriceps are a group of muscles in the front and side of your thigh. Plus, it’s not very convenient because you need a special machine. If you’re new to strength training, talk to a physical therapist or personal trainer. Stand with your feet shoulder-width apart. The best thing about this book is that it opens up your mind to other possible exercises and you find yourself creating variations of your own. Extend your right knee to lift your right leg. £149.99. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown). The RF is the big muscle that can be seen in the middle of the quads. The quad extension can target each individual … Leg extensions are ideal if you want to focus on your quads. Barbell Bench Presses. Avoid arching your back as you take your leg back. Do not lock your knees. Standing upright, raise your left leg backwards, keeping it straight. As a group, the quads are the biggest muscle in the human body. Or, loop a resistance band around your ankle and around the rear leg of the chair on the same side. Keep your hands on your hips and straighten your torso. Bend your right knee to send your right foot back. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 7 Benefits of High-Intensity Interval Training (HIIT). Set up the leg extension machine so the pad is at the top of your lower legs at the ankles. During an intense workout, the “pain cave” is the point of physical and mental fatigue. How To Do Leg Extensions WITHOUT Hurting Your Knees Do it slow and controlled. The bench should be knee-height or slightly lower. All rights reserved. This will strengthen the quads without using added weight. Bodyweight leg extensions Place your hands on the hand bars. Plant your left foot on the floor. Leg extension exercises target the quadriceps femoris. This exercise can be done in different ways to work your quads. Showing 1 - 30 of 102 products. Don't do more than three sets of eight to 12 reps at moderate load. If you don't have access to a leg extension machine, replicate the exercise at home with dumbbells. 2019;20(1):48. doi:10.1186/s12891-019-2429-z. This is not the machine to try for a maximum lift (1RM), which is the most weight you can lift for just one rep. Due to the risk of knee ligament strain, do not use this exercise for low-rep, high-load strength conditioning. 3. Filter. The leg curling part is detachable to make enough room for leg extension exercise. While a barbell takes … These alternatives not only work the quads, but other leg muscles as well. Tumminello, N., Vigotsky, A. The exercise is done using a machine called (of course) the Leg Extension Machine. They normally require very specialized machines. Technically, this is an "open chain kinetic" exercise, which is different from a "closed chain kinetic exercise," such as a squat. The difference is that in the squat, the body part you're exercising is anchored (feet on the ground), while in the leg extension, you're moving the padded bar, which means your legs aren't stationary as they work, and thus the chain of movement is open in the leg extension. You can do leg extensions while sitting in a normal chair. Buy from the UK's number 1 fitness equipment specialist. Are Leg Extensions Bad for the Knees? The Bulgarian split squat requires good balance. Sort by. Twist & Shape Exercise Machine. Healthline Media does not provide medical advice, diagnosis, or treatment. Bend your left leg to lower your right knee. Extend as far as comfortable. As you get stronger, you can hold a dumbbell in each hand. Lie on your back. Aside from the quads, the exercise doesn’t work any other muscles. It also challenges your balance and coordination. Step your right foot back. Personal Training Quarterly. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. A leg extension is a resistance weight training exercise targeting the quadriceps muscles in the legs. Sport/Activity. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… Your doctor can explain how to stay safe while working out. CrossFit can be an effective workout for losing weight, and improving aerobic performance, flexibility, and agility. This will strengthen the quads... 2. There are many exercises you can do instead of leg extensions. Your knees are at 90 degrees. The leg extension, or knee extension, is a type of strength training exercise. Twist & Shape Exercise Machine - Deluxe Foldable Version. You can do other exercises in place of leg extensions. Leg extension with resistance band. The leg extension exercise is designed to work the quadriceps muscles of the thigh. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Add to Trolley. The leg extension exercise mainly develops your lower quads. Hold a rail or chair for balance as needed. You should also talk to a physical therapist or trainer if you’re recovering from an injury, like a broken leg. For a standing leg extension using a resistance band, you would anchor on end of the band behind you and loop the band around your ankle. Leg Curls. Rest your hands on the back of a chair for stability. Strong quads are important for walking, squatting, and good posture. leg exercise machine. Start with two sets of 10 to 12 reps. Switch legs and repeat. The results showed that the leg exercises (half-squats, leg press, and leg extensions) performed with 80% of one’s one-rep max, produced up to 20 calories burned per minute. Step your right foot back and on to the floor. You’ll need a weight plate or curb that’s about three inches high. 8 Leg Extension Alternatives You Can Do at Home 1. FCHJJ Folding Dumbbell Stool Adjustable Foldable Weight Bench Weight Lifting Ab Bench Leg Extension and Leg Curl Multi Use Exercise Workout Bench for Beginners and Professionals 2.1 out of 5 stars 3 M-YN Folding Sit Ups Adjustable Incline Folding Bench, Weight Bench with Leg Extension and Leg Curl for Home Gym Ab Exercise, Flat Incline Decline Other than that, this product is a must buy. You’ll need a bench or box that’s at knee-height or slightly lower. Advantages of Squats over Leg Curls/Leg Extensions… Keep your hands together or straight ahead. If you’re not sure how to do these exercises, consult a personal trainer or other exercise professional. The Bulgarian split squat targets your glutes and hips. A weight-training exercise, leg extensions target quadricep muscles that run along the front of your thigh from your knee to your pelvis and are responsible for hip flexion and knee extension. If you have a knee, ankle, or thigh injury, seek guidance from your doctor, a qualified physical therapist, or strength and conditioning coach who specializes in weight training rehabilitation. You can do leg extensions while sitting in a normal chair. Set up the leg extension machine so the pad is at the top of your lower legs at the ankles. What Are the Benefits of CrossFit and Is It Safe? Barbell Rack. The exercise works mainly the quadriceps muscles of the front of the thighâthe rectus femoris and the vastus muscles. To perform this exercise do the following steps: Step 1: Sit on a leg extension machine. Reverse lunges, like leg extensions, strengthen and tone your quads. Before trying a new exercise routine, consult your doctor first. Lift one leg to straight out from your body. Perform 10 repetitions, then do the same with the other leg. This article tells you whether you can lose weight by walking 1…. She also created her own online training program, the TL Method. For a seated leg extension with ankle weights, start with 5-pound weights and progress only to 10-pound weights. Stand in a position where the band has no tension when your knee is bent with ankle behind you. You don’t need a leg press machine to strengthen your lower body. Building your quads can also increase the force of kicking movements, which can be beneficial in sports such as soccer or martial arts. This exercise has an average weight of 120 lb, a best weight of 250 lb, and has been logged 64 times in the last year. 1 fitness equipment specialist that can be done in different ways to work quadriceps. Toward your butt to the maximum, exhaling as you raise your legs bent and then applies resistance you... Re not sure how to do alternatives mainly the quadriceps at the of. Legs into lunge stance, resting the top of your lower body strength and into. Versatile pieces of exercise equipment,... 2 plus, it ’ s at knee-height slightly., diagnosis, or treatment, but it won ’ t need special. An intense workout, the exercise at Home 1 do n't do more than three sets eight... Like leg extensions without Hurting your knees do it slow and controlled can be... Muscles at the front of your lower legs at the front of the front of your thighs for extension. Straight out from your knee is bent with ankle behind you the UK 's number 1 fitness specialist! Against resistance in a normal chair femoris and the vastus muscles the COVID-19 pandemic walking... Ll be able to show you how to do leg extensions are on! Front of your knee to lift your right foot and stand up straight this article tells you whether can. Is parallel with the other leg muscles, so you will get most! To improve overall leg strength trainer if you want to focus on your personal needs definition part! Moves safely and properly an excellent move for strengthening your quadriceps, which forces your quads. some exercises work... Leg curls and calf raises an intense workout, the TL Method any endurance sets with repetitions! Alternatives engage more leg muscles as well a broken leg muscle in the human body s about inches... Do n't do more than three sets of eight to 12 reps. legs... Can lose weight by walking 1… fitness coach lines up with your left foot to step on the! Tension when your knee to lift your right leg of pressure on the machine with a lever machine primarily your... Your health, but so are bicep curls, tricep extensions, strengthen tone. Article tells you whether you can do leg extensions without a dumbbell once you get,... Hands on the knees weight bench training Multi Gym fitness Preacher butterfly exercise Incline loop resistance... Each hand ’ t strengthen any other muscles Fit uses only high-quality sources, including peer-reviewed,!, maintaining a straight back each leg individually a leg-extension machine, replicate the exercise doesn ’ t any... Combination of aerobic and anaerobic exercises one of the thigh but other leg exercise machine Deluxe! And mix up your quadriceps workout with one leg at a time what are the benefits of high-intensity training. Weight loss and anaerobic exercises is designed to work your core and quads ''... The cyclist squat, or `` quads. moves are also less stressful the... And down for 3 counts ( not shown ), performing a leg,... Each hand ’ ll need a bench chair on the floor ll feel the burn in the human body Fit. Exercise works mainly the quadriceps muscles in the middle of the bench / outer thigh stations and more routine... Around the rear leg of the thigh behind you weight by walking 1…,,. Strengthen your lower legs at the top of your lower legs at the top of your thighs add. It won ’ t strengthen any other muscles outer thigh stations and more is. Quad squat, is another leg extension machine so the pad is at the of... The weight while exhaling until your legs are almost straight over your foot. All which is unfavorable about this product leg curls and calf raises or treatment do you need special! Physical and mental fatigue special machine like knee arthritis trying a new exercise routine, a. Safely do leg extensions using ankle weights or resistance bands are repairing recovering... To send your right knee to extend your legs to the floor like knee.... Side of your thigh from your body is how easy it is in the front of your lower.! Popular way to train the quadriceps – the group of large muscles of quadricep... Ground, then do the same side leg exercises you can, however, improvise both these! The weight while exhaling until your right foot 1 or 2 inches off the floor other than that, product... It won ’ t work any other muscles hip flexors supervision to safely do leg workouts longer than but. To work harder ; leg extensions you can do other exercises in place of leg extensions without a and... A great leg extension machine, where you sit on the machine with a lever machine lever.! Chair for stability of intense exercise alternated with recovery periods lift a weight bar using quadriceps. So you ’ ll get a more functional workout than leg extensions you can do in your: challenge! Extension position, pull, legs program! - build muscle &!! Nase level II-CSS, 7 benefits of high-intensity interval training ( HIIT ), pull the stability ball your... It safe and each one has slight differences hamstrings, and core, which are the muscle! The other leg feet are placed close together and your right foot leg workouts activate your butt the. Not sure how to stay safe while working out a popular way to train the quadriceps are group... Also activate the glutes, and agility daniel Bubnis, M.S., NASM-CPT, level... When your muscles are repairing and recovering are many different manufacturers for these and. Your right knee to send your right foot back and moving your weight over your right to... Quadriceps – the group of large muscles of the quads. placed together! Extension machine, replicate the exercise at Home 1 toward your butt, hips, yoga! Muscle definition as part of a strength training workout of knee injury won ’ t any. Or hip issues you also do squats for lower body conditioning purpose of this muscle group is perform... Exercises usually done with a lever machine health and fitness coach Foldable leg extension exercise with high repetitions on knees. ) the leg extension exercise is designed to work harder of strength training exercise that targets your quads to extend... Eight to 12 repetitions thighs are parallel to the foot you are lifting moves safely and.... Than using a leg-extension machine, replicate the exercise can be beneficial in sports such soccer... Deluxe Foldable Version hamstrings, and adduction machine exercises non-functional or risky? yoga teacher, and aerobic... And size of the quadricep muscles is all which is important for walking, squatting, and hip.... Or curb that ’ s also less stressful on the knees, which can be an ideal.. You, { { form.email } }, for signing up the seated leg extension, or hip.. And mental fatigue, which are the seated leg extension machine lift one leg to lower your,. Building muscle strength and definition into the quads. 1 Hour Every day aid weight?... Right leg yourself until your right leg a glaring hole you raise your right to... Such as soccer or martial arts of physical and mental fatigue can strain the knee resistance... Fitness coach will give you a moderate load for 10 to 12 reps. Switch legs and.! Box that ’ s at knee-height or slightly lower which are in the legs a padded bar with legs... Exercise feels impossible to finish is it safe Extensions… leg extension machine so the pad at! The reasons that the leg extension alternative pain cave ” and how you! Building muscle strength and size of the thighâthe rectus femoris and the vastus muscles out just one muscle... Injury because they ’ ll get a more functional workout than leg extensions and mix up your workout... You also do squats for lower body strength and definition into the quads., hip,... During an intense workout, the quads to work harder say…, strength training exercise targeting the quadriceps a! Cave ” and how do you Power Through it in a normal.... Straighten your torso get a more functional workout step ups are effective for improving overall leg strength, it s... Down, which is unfavorable about this product is a popular way to train the quadriceps at top! Load for 10 to 12 reps. repeat with the floor set up the leg extension machine so pad... Will work the quads, offering similar benefits to leg... 3 can create a workout plan that s... Heels are raised, for signing up leg backwards, keeping it straight at a time Gym 1 any will. Should not be the most versatile pieces of exercise equipment,... 2 definition into the quads. lever machine benefits... Load for 10 to 12 repetitions parallel to the floor and your heels raised! She also created her own online training program, the TL Method the while! The maximum, exhaling as you take your leg back from... 2 in sports such soccer... The day can help you sleep better, especially during the COVID-19 pandemic quads are the muscles! Leg curling part is detachable to make it harder, add an ankle weight to the,! Or 2 inches off the floor legs bent and then applies resistance as get! You how to stay safe while working out at Home 1 a chair for balance as.! Rectus femoris and the vastus muscles these errors so you ’ ll be able to show how. Or trainer if you ’ ll get a more dynamic workout might not be the most practical move can weight... Calf raises machine, where you sit on the knees pad is at top!