Are you crazy about big quads and stronger hamstrings? Then, the leg extension with dumbbells is what you are searching for. It is a popular addition to any regular gym goer’s workout to bring up the bigger and stronger quads. The dumbbell leg extension is a simple and highly effective exercise for building quad muscles. It is one of the best alternatives to a leg extension machine. You can do it anywhere, at home or gym with the help of your workout bench.
The leg extension with dumbbells is an excellent exercise for isolating the quadriceps. In this blog post, we will discuss how to perform this exercise properly and some common errors people make while doing it. We will also provide you with some tips for getting the most out of this movement, and outline the benefits you can expect from doing this exercise.
Dumbbells Leg Extension Workout
Leg extension workout strengthens your quads which are in front of your upper legs. This strength training exercise can be done on a leg extension machine or with a dumbbell at home. For leg extension with dumbbells follow the below steps:
- Sit down on a bench, with your back straight and hold a dumbbell between your feet, make sure that your legs form a 90 angle between the lower and upper legs. If the angle is less than 90 degrees, then the knee is over the toes, which in the shot creates unnecessary stress at the knee joint. If you have an adjustable free-weight bench, set it to a lower incline. This will let you get more of a stretch at the bottom of the movement. But this is an advanced tip for a reason. Most people avoid this additional stretch.
- Lean back to some extent, but keep your back upright. Lift your feet slowly so, the dumbbell isn’t touching the floor. Your lower legs should be perpendicular to the floor. Extend your legs by straightening your knees until your legs are comparable to the floor. Pause before slowly lowering back to the starting position.
- Lean forward at the top of the movement as you extend your legs fully to create a graver tightening. During the unusual phase, squeeze your glutes and lean away from your thighs, spreading your hips. This will increase the stretch of your quadriceps. Recap for your desired number of repetitions.
Benefits Of Leg Extensions With Dumbbells
- Dumbbell leg extension is a great leg exercise for beginners. It is very easy to perform and can be done with little or no equipment.
- The dumbbell leg extension is an open-chain dynamic exercise. Open-chain exercises allow your legs to move easily, making them very operational at targeting muscles in isolation. This makes it a good choice if you are looking to precisely target the quads also without working the other muscles of the thigh.
- Your core needs to be involved throughout the exercise which helps to improve core strength, linked with balanced and good posture.
- In contrast to using a machine for leg extensions, dumbbell leg extension exercises can be kinder on the knee tendon. Provided that you use a suitable weight and are able to maintain the correct form.
- Dumbbell leg extensions are perfect for home gyms and traveling. All you need is a dumbbell and something you can sit on that permits your leg to hang off the ground.
- Focusing on quads isolation movements will help with stability in your legs, giving you a more appealing look and helping prevention from injuries.
- Dumbbell leg extension supports the quads, which helps you in other activities and sports, such as cycling, soccer, deadlifting, squatting, etc.
Muscles Worked In Leg Extension With Dumbbells
- The dumbbell leg extension is a knee-central exercise that targets the four main muscles on the side front of the thigh, known as the quadriceps.
- Unlike the other machine leg extensions, the dumbbell type requires you to engage your adductors to hold the dumbbell in the middle of your feet.
- This exercise will also target your hip flexors to some degree, but this should be limited. Avoid using your hip flexors by picking a chair or bench that allows your feet and the dumbbell to hang off of the ground. If you have to keep the dumbbell from touching the ground actively. At the bottom of the movement, you will overemphasize your hip flexors.
Common Mistakes
- Heavy lifting
- Going too fast during dumbbell leg extensions
- Locking the knees
- Putting pressure on hips
- You should avoid doing leg extensions with dumbbells if you have a history of a knee injury.
- Maintain your correct form while performing these exercises.
- Do not over-extend your knees.
- Make sure you do not put too much weight on your legs. The lack of hamstring contraction can put your knee at risk of damage.
FAQs
Is leg extension with dumbbells good?
Yes technically, they are not a total leg exercise, as they only target your quadriceps. Leg extensions use weight resistance to build the strength and size of the quad muscles.
What are the most effective dumbbell workouts?
Dumbbells are the handiest piece of equipment in the gym. You can do an infinite number of exercises and work your whole body using only dumbbells. They will work your vastus laterals at the middle and towards your knee, but not up towards your hips.
Do leg extensions tone your legs?
Leg extension with dumbbells is a must for toning your thighs and they are easy exercises even for beginners. But adding weight makes it pretty challenging, even for bodybuilders.