I’ve noticed recently that many bodybuilders omit leg extensions from their training protocols, as they believe that squats (and squat variations) enable them to realize sufficient activation across the various muscles of the quadriceps. While the squat is a key exercise (and does target the muscles of the quadriceps), a study, conducted by Ebben et al. (2009) points out that leg extensions have a place in our training protocols, as they enable us to realize greater activation across the mid quads when compared to the squat! The mid quad functions by moving the thigh forward and upward, flexing the hip and extending the knee. This flexion is able to be trained with specificity with leg extensions. With squats on the other hand, the hip flexion counters hip extension as one stands up during the concentric phase of the exercise, so the nervous system is not able to activate the mid quads to their fullest extent. SUMMARY: I AM A PROPONENT OF LEG EXTENSIONS FOR QUAD DEVELOPMENT #BangBang 💥💥
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Citation: Ebben et al. (2009). Muscle activation during lower body resistance training. Int. journal of sports medicine, 30(1), 1-8
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