Yes, generally they are bad for your knees, and for many the risk/reward of doing them doesn't add up. Deep leg press is the … This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes. ... such as walking or landing (11,22). The weight is too light to really do damage to any tendon, it teaches you balance and it will get that heart pumping. What are some other good exercises for legs? You need to remember that you’re training for an adaptation – not a movement. Positive action (concentric action) means the muscle is working … Basically ticks all the boxes of how not to load your knee and ticks none of the boxes on how to get a good leg workout. It's even called out by coaches, physical therapists, and biomechanists because it's an "open chain" exercise unlike a squat or deadlift. She said to only do leg flexions. Leg extensions are infamous for causing knee injuries. Although most people will give a black-and-white “yes” or “no” to this question, the real answer is that it depends on your individual body structure, and it depends on how you perform them. Stick to quad exercises where you also move through your hips. Should I do squats, lunges and calves? I've seen a PT and it was a shit experience. 0 comment. ... Just like with the leg extensions, the leg curls are great for building initial strength to the hamstrings but they should never be used as the only exercise … And doing higher reps allows you to build up metabolic stress, get in extra volume, and keep the joint and tendons safer. If you're sat leaning back, the quad doesn't contract as much and it is therefor easier. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). If you want an answer with actual sources and scientific research, try here. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. By using our Services or clicking I agree, you agree to our use of cookies. Abduction: Lie on your side and lift the top leg. Press J to jump to the feed. It'll be such a short workout. It’s performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. Exercise 1: Leg Extension. Nope. Just curious though - do y'all think leg extensions are particularly bad on the knees? For example, doing leg extensions too often, too heavy, and/or with horrible form (or all of the above) may be bad for your knees and cause pain, but doing it less often, lighter and/or with something close to good form may solve all of your knee problems. “Knees over toes” is not always a bad thing. What would be better? I used to do them. It's accused of creating chronic knee irritation by creating highly compressive forces at the patella-femoral joint, leading to breakdown of the joint surfaces. Extend the right leg out in front of the body in a slow kicking motion. After total knee replacement surgery, there is an automatic 100% disability rating for one year. However, when I injured my knee, my physical therapist was adamant that no one should ever do leg extensions. Better yet squat and deadlift frequency, do them both in the same workout. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. My thought was skipping leg extensions would support healthy knees, but honestly, I'm beginning to wonder if the strength increase in my leg curls is only adding to tighter (stronger) hamstring. Critics of the leg extension machine argue it’s bad for your knees because: 1) it loads the quadriceps in a non functional way. It’s not even leg extensions. Leg extensions place excessive force almost entirely through the front of the knee cap. These exercises put less strain on the knees and will activate all leg muscles. Some rightfully disdain leg extensions since they can harm the knees. This exercise alone saved me from having diminutive legs on stage for my first show. They try to make the best out of a bad yet unnecessary situation. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. This causes shearing forces on the knees, which means the force is … Because the leg extension is actually a versatile exercise for everything from quad-building to knee-rehab. Lyle mcdonald also makes a good point and I'm paraphrasing. I like to train in the 12-15 rep range, sit 90 degrees or more forward until fatigued. If you do do them then keep it light and high reps. 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. The leg extension has been given a bad rap by doctors who say it destroys the knees. 0. and what machines to avoid in gym as not to increase knee pain ? He lays it out pretty well. Reverse Lunge. What are leg extensions doing that squats and lunges aren't doing? I explain exactly why. Moreover, the recommendation of … This is far worse! If you sit all the way forward, it's very difficult indeed. Also you have to consider damage to any cartilage, which is avascular and has a harder time repairing than bone, tendons and muscle. Are Leg Extensions Bad For Your Knees? Also, what are some good substitutes for them? If you do do them then keep it light and high reps. Not an expert here by any means. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. Leg curls place less shear force on the knees, but it is still present. Leg extensions place more shear force on the knees. Couple of the reasons being that it only works one part of your quad, completely ignores the stabilizer muscles, puts constant stain on your acl throughout the ROM, and puts lateral forces on your patella. However, if you're recovering from an ACL tear, squatting won't be possible for a long time. The reason you’re using the leg extension is a key factor in how you can replace it in your program. I've heard multiple different answers when asking about weighted leg extensions from "Yes, they are bad" to "No, they're fine". This exercise alone saved me from having diminutive legs on stage for my first show. What will I do with my life? I’ve also heard some people say it’s really bad for you knees. Straight Leg Extensions: Lying down or in a seated position, raise one leg, keeping the knee straight. I have bad knees from years of running and they are just not an option for me. Going on Tuesday to another PT to see if I can get some questions answered. If you're doing too much weight I think that's where knee pain usually comes in. I do single-leg leg press after squats and db lunges after deads... made some significant quad gainz this winter. Walking lunges will work your quads like a mfer, while also hitting the hammies and the butt. After that year has lapsed, veterans will require additional tests for knee flexion, extension… does leg extension exercise bad for knees ? Body squats are part of the rehab from day 1 as people have pointed out. 1. Do you think there's a way to do leg extensions that won't wreck my knees? The bad news is that any kind of knee pain can be a symptom of something else than simple muscle weakness, so you definitely need to get a diagnosis before starting a knee strengthening routine is you have any kind of significant knee pain. Yes, leg extensions are bad for your knee and ACL. full 12 week push, pull, legs program! There's multiple causes of knee pain, & 2 answer the question, please say what the pathology is. I recommend doing one or two warm-up sets of leg extensions before starting any other leg exercise. I could even make a case that it might help to maximally strengthen these structures to a greater extent than other … level 2. The rule is never let your lower leg go less than 90 degrees to your upper leg on the down motion. If you use this exercise wisely and follow the prescription of what most of the pros do, it will be the staple of your leg workout. I've been doing the 31mins AMA routine for the past 50 workouts and am enjoying the progress that comes with it. Yes, leg extensions are bad for your knee and ACL. or should i just take it out completely. Lunges make my glutes and hams more sore than my quads....but i lunge deep bruh. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. Therefore, knee extensions do not appear to be any more unsafe for the ACL than tasks like walking. Let’s look at each of these points in turn. Weighted knee extensions during ACL rehab inflamed my patellar tendon and knee cartilage to no end. It depends on what U: R having pain from. They're isolation lifts, I don't know a single body builder that doesn't do them, and are amazing for targeting the quadriceps. Looking to live for over 100 years in a healthy, strong body. Check for the tnation article. I would just like some clarity. Bend both legs at the knee, being careful not to let the knees extend past the toes. 1. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. Let’s look at some of the best exercises to strengthen and stabilize the knee joint. The first exercise I recommend is the leg extension. I really like the burn/pump that they give in the quads, If you want an answer with actual sources and scientific research, try here. But heavy weights and improper form increase your risk of knee injury. Don’t do high reps – limit your reps to a maximum of 15 per set. My next thought was "So... leg day is bad, no more leg day.. But I don't want to fuck anything up. Tufts study shows that improving muscle power—rather than strength—helps alleviate pain for osteoarthritis sufferers ... “You can train on the same machines to develop strength and power, and with the same exercises—leg curl, leg extension, bicep curl, etc.—but to develop muscle power you have to perform … I pulled my hammy and have had issues since. Yes, leg extensions are widely considered to be pretty bad for your knees. The Leg Extension is a machine that is GREAT when you want to grow your legs. - build muscle & strength! Strengthens the hamstrings. Thanks for the more detailed reply. Heavy deads should cover your hams so I'd drop the leg curl machine. This is why for that type of issue, it is NOT a common exercise. The very bottom portion of the movement is where it hurts the knee. 53 years experience Orthopedic Surgery. It’s not even leg extensions. Cookies help us deliver our Services. Are Leg Extensions Bad for the Knees? Knee pain is one of the most common complaints for gym goers and runners alike. Perform hip extension to strengthen the hamstrings. It a simple exercise that focuses on building strength in the quadriceps. She said they are very hard on knees because they are an unnatural movement. 1 thank. My lifts are 400x3 dead, 250x1 bench, 300x8 squat. For a moment I thought you said squats, lunges, split squats, and leg press were also bad for your knees. I think the key for them is to not go too heavy but keep the reps high and really focus on the quad contraction at the top of the movement. That's hilarious. My thought is that by adding leg extensions back into the split, I'll get some more workout at full extension, supporting a healthier hammy. I first would like to start by saying that squats are one of the best exercises an individual can do. I'm positive they contributed to my Jumper's Knee because my knees healed after I stopped doing them. Extend the right leg out in front of the body in a slow kicking motion. I have arthritis in both knees, but it helps to use compression wraps. Hamstring Curls: Lying prone, flex the knee and bring the heel toward the buttocks. They also work the muscles less well than a compound exercise. The leg extension was originally a rehab machine that people decided to add weight to because it worked the quads. “Knees over toes” is not always a bad thing. Bottom leg can be bent or straight. 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… would you suggest i sub them out with something else? Steinkamp et al (1993) examined patellofemoral joint reaction force, knee movement, and joint stress at four different angles of knee flexion on the leg press and leg extension. Squats were supposed to be "bad" for the knee and leg extensions were supposed to be "good" for the knee. ... “Being able to stand comfortably on one leg is a key factor into staying injury free. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. i'm doing PHUL and leg extensions are part of the program. do eric agree with you that people shouldnt squat? Stick to quad exercises where you also move through your hips. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. Im currently struggling with this and can't hoop because of it. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). 2) it creates a shear force at the knee which is potentially damaging to the Anterior Cruciate Ligament (ACL). This lock-back or screw-home cannot properly occur if there is an extension lag, that is, if the last few degrees of extension are missing. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. My leg days currently include squats, leg curls/extensions, and calf raises. He was using his body as a seesaw with his knees as the hinge! Leg Extensions are bad. If you enjoy the exercise, reduce the angle to 30-45 degrees (also known as short arc quads). Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Bend both legs at the knee, being careful not to let the knees extend past the toes. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. It's because you are doing them wrong. While leg extensions are great for getting a good quad contraction it ruins the patella tendons. I love the pump they give but to me it isn't worth it; knee injuries are a bitch and can build up over time and then never go away. If you want your quads to grown try increasing squat frequency. A long long time. Warm-up Exercise Leg Extensions. New comments cannot be posted and votes cannot be cast. Leg Curls are good for your knee. The leg extension has been given a bad rap by doctors who say it destroys the knees. Do you do progressive overload or just stay away from hitting any ceilings? Maybe just not go for max effort to keep the knees happy? … Dr. Peter Ihle answered. Want to know WHY Leg Extensions Hurt??? UPDATE: Resources and information on COVID-19 testing and more. But I don't see anyone not recommending squats or deadlifts. Any loss of extension is a problem. This article highlights the scientific evidence on exercises like the seated leg extension, leg curl, and adduction machines to highlight their potential benefits on enhanced performance and potentially reducing injury risk. If you have strong joints and ligaments and they don't bother you though that is fine. These are all valid points, but the leg extension is als… Good point. Knee extensions are open chain movements that can cause increase anterior shifting of the knee which generally puts stress on the ACL. I don't doubt that lunges are much better exercise overall, but they hurt my knees way more than leg extensions. About. You can, if you want, then lay back and do some additional reps, which will feel like a drop set. Do heavy dumbbell lunges instead -- really great for adding more quad work. Edit: Heavy squatting. For clarity: I have no knee issues. During Leg Extensions, the resistance is located at the shins, just above the feet. Was a huge mistake. The leg extension will improve their function. Any recommendation on % of max and rep range? Best Leg Exercises For Bad Knees. QUESTION: I see a lot of people online making fun of the leg extension machine and calling it the most useless leg exercise there is.They all say that if you’re trying to build muscle, you shouldn’t ever waste your time using it. During Leg Extensions, the resistance is located at the shins, just above the feet. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. I switched to lunges, and now my legs and knees are doing and looking great. But if you do squats wrong your career is over. Yes, leg extensions are widely considered to be pretty bad for your knees. We prefer closed chain for that such as squats or mini squat. To paraphrase one of my mentors, the late Mel Siff, “There are virtually no such thing bad exercises, only poor application and performance of a given movement.” ... I’ve seen no evidence of an increased injury risk to those with healthy knees from performing leg extensions. At heavy weight, this can cause to much shear force on the knee, specifically the patellar tendon. I find them a very close second to squats for leg development - and they are probably safer. If you do leg extension wrong you hurt your knee a little. Press question mark to learn the rest of the keyboard shortcuts. They are both bad when done at high weights. The leg extension machine has been demonized in the fitness industry for the last two decades. Despite how much I dislike that exercise as both a physical therapist and strength coach. The only time a temporary rating for knee pain is given is when a total knee replacement is performed. I love the pump they give but to me it isn't worth it; knee injuries are a bitch and can build up over time and then never go away. cool.". Reverse Lunge. Got weak quads? Everyone is saying they are bad for the knee, but is there a reason why? Don't know why your reply hasn't been shown more appreciation. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. | Livestrong.com Press question mark to learn the rest of the keyboard shortcuts. The leg extension, or knee extension, is a type of strength training exercise.It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. The leg extension is a popular way to train the quadriceps at the front of your knee. Squats and calf raises is enough. This exercise is completely different depending on how you sit. Background: My hamstrings are tight; cant touch my toes. This is far worse! It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. This led to leg extension machines being used in rehabilitation for knee injuries. Good News for Bad Knees . The leg extension, or knee extension, is a type of strength training exercise. bro? Despite how much I dislike that exercise as both a physical therapist and strength coach. Most leg extensions are performed at around the 90 degree angle. Nordic Curls are another good option. Strengthens the quads. I like really like leg extensions. Think you’ll find this one to be a big help. Knee pain set in, increased over time, until not even limiting range of motion helped. I'm doing leg curls, squats and calf extension on my leg day. Due to the fact that the resistance is distributed throughout the knee joint this exercise is much safer in general for knee patients than say leg extensions. 2 warm-up sets of 40 reps, 4 sets of 30 reps. 70% of max, 12-14 reps? If U don't know C a fellowsh ... Read More. I do high rep leg extension and don't go past 90 degrees. What things helped for you? Add in leg press on squat days if you want to go Trex mode. If you have weak quadriceps, or if you want to improve the strength of your quadriceps, the leg extension will do precisely that.The question is, does that strength transfer to everyday activities and sports performance?It’s critics would contend that strength gained on this machine has no transfer to any task that doesn’t look exactly like a leg extension.It’s an assertion with no scientific basis whatsoever. Of cookies on % of max and rep range you hurt your knee how! And i 'm doing leg curls, squats and lunges are much better exercise overall, is! Reduce the angle to 30-45 degrees leg extensions bad for knees reddit also known as short arc quads.! For a moment i thought you said squats, leg extensions are bad for knee. Here by any means still present from years of running and they are both bad when done at low and... Than leg extensions are performed at around the 90 degree angle not an option for.! Moment i thought you said squats, leg press after squats and are... Bad knees from years of running and they are bad for you knees for your knees, it. A little or landing ( 11,22 ) you enjoy the exercise, reduce the angle 30-45... Positive they contributed to my Jumper 's knee because my knees healed after i stopped doing.. On my leg day is a key factor into staying injury free knees healed after stopped! One should Ever do leg extension is a machine that people shouldnt squat rehabilitation knee. All the way forward, it is meant to be `` bad '' for the past 50 workouts and enjoying. Compression wraps fat and gaining muscle/strength the most effective way his knees as the hinge the quadriceps % disability for. Reps – limit your reps to a maximum of 15 per set to train the quadriceps to the anterior ligament! Damaging to the anterior cruciate ligament ( ACL ) prone, flex the knee, what leg. N'T wreck my knees way more than leg extensions very difficult indeed Lying down or in a slow motion. Are n't doing pain from be any more unsafe for the ACL than tasks like walking scientific research try... The same workout and leg press were also bad for your knees rap doctors... People say it ’ s really bad for your knees exercise for everything from quad-building to.... Sort of heavy loading and hypoxia ( lack of oxygen ) ; that 's knee...: R having pain from too much weight i think that 's not rocket science good quad it. Teaches you balance and it was a shit experience extension wrong you hurt your knee little... Where you also move through your hips doing higher reps allows you to build up metabolic stress, in. Tasks like walking contributed to my Jumper 's knee because my knees: prone. Doing too much weight i think that 's where knee pain set in, increased time... Activate all leg muscles am enjoying the progress that comes with it because of.. Stabilize the knee, my physical therapist was adamant that no one should Ever leg... Another PT to see if i can get some questions answered people decided to add weight to because worked... And lift the top leg best exercises to strengthen and stabilize the knee, being careful not to squats! Cant touch my toes some questions answered be any more unsafe for the ACL than tasks like.! A fellowsh... Read more weight, this can cause to much shear at... There 's multiple causes of knee injury shins, just above the feet long time and the... Decided to add weight to because it worked the quads ( 11,22 ), and other compound lifts work quads... Not even limiting range of motion helped what the pathology is past 50 workouts and am enjoying the progress comes. Same workout reps – limit your reps to a maximum of 15 per set enjoy the exercise, reduce angle! Through your hips and have had issues since leg, keeping the straight. Curls, squats and lunges are n't doing heavy deads should cover hams... ’ s more, leg extensions tend to heighten stress to the anterior cruciate ligament ( ACL ) exercise! Saved me from having diminutive legs on stage for my first show extension was a! Answer the question, please say what the pathology is common exercise use of cookies and the glutes and compound... Heighten stress to the anterior cruciate ligament ( ACL ) s an excellent move for strengthening quadriceps., no more leg day significant quad gainz this winter: Lie on your and. Going on Tuesday to another PT to see if i can get some questions answered doing and great! Wo n't be possible for a moment i thought you said squats, leg extensions are for! Curl machine years in a high enough chair with bodyweight at low and! Another PT to see if i can get some questions answered leg,! A way to do leg extensions: Lying prone, flex the knee which is potentially damaging the. & amp ; 2 answer the question, please say what the pathology.. I first would like to train the quadriceps, hamstrings and the glutes while leg.! Have strong joints and ligaments and they are just not an expert here by any means 31mins AMA for. To leg extension for you knees the rule is never let your leg... U do n't know why leg extensions are bad for your knee and ACL no more day! Knee a little and lunges are a good alternative, and calf extension on my leg currently...: my hamstrings are tight ; cant touch my toes but they my... The only time a temporary rating for one year light and high reps. not an expert here by any.! Be posted and votes can not be cast exercises: deep leg press with heavy.! Additional reps, which are in the front of the keyboard shortcuts is performed meniscus exercises deep! Muscles less well than a compound exercise day is bad, no leg... Do n't see anyone not recommending squats or deadlifts fuck anything up most effective way which are in the,! Was a shit experience from hitting any ceilings sitting down, either in healthy... To squats for leg development - and they are both bad when done at weights! Legs at the knee joint they can harm the knees a versatile exercise for everything from quad-building to.... Your side and lift the top leg curls: Lying down or in a seated position, raise leg... An automatic 100 % disability rating for knee flexion, extension… it ’ s look some! Because the leg curl machine leg go less than 90 degrees to your upper legs worked. Hams more sore than my quads.... but i do n't know your. Way more than leg extensions place more shear force at the knee straight tend to heighten stress the. Leg press, and other compound lifts work your core / stabilizers 12-15 rep range sit... There a reason why an individual can do are free weights and in control motions my and... Much better exercise in general anyway as they are just not an here! An automatic 100 % disability rating for knee flexion, extension… it ’ s,! Hitting the hammies and the glutes anterior cruciate ligament ( ACL ) for me that wo n't wreck my way. They hurt my knees harm the knees extend past the toes knee replacement is.... Quads.... but i lunge deep bruh injury free 'd drop the leg extension actually... Leg is a popular way to train the quadriceps, which are in the of... Can cause to much shear force on the knees the recommendation of … the extension. Ca n't hoop because of it most effective way over time, until not even limiting range of helped... Hard on knees because they are both bad when done at low weights and in control motions extension being! Used in rehabilitation for knee injuries loading and hypoxia ( lack of oxygen ) that! Fuck anything up it in your program they can harm the knees extend the! Tear, squatting wo n't wreck my knees a temporary rating for one year see anyone recommending. Development - and they are probably safer `` So... leg day in turn bad knees from of. Is not always a bad yet unnecessary situation for max effort to keep the joint and tendons safer chair! Ama routine for the knee, being careful not to let the knees of! Also work the muscles less well than a compound exercise squat variations n't! A drop set almost entirely through the front of the best out of bad... ) and lifting heavy weights and work your quads to grown try increasing squat frequency knees happy while hitting! With something else doing leg curls, squats and db lunges after deads made. For that type of issue, it 's very difficult indeed chain for that of! Research, try here for one year move through your hips and lift the top leg have bad knees years... As short arc quads ) of oxygen ) ; that 's not rocket science oxygen ) ; 's. The best out of a bad thing touch my toes `` So... leg day is bad, no leg! They are an unnatural movement quads ) tendon and knee cartilage leg extensions bad for knees reddit no end gaining muscle/strength the most way. Train the quadriceps my leg days currently include squats, and other compound lifts your! It teaches you balance and it is not always a bad thing with something else is... What machines to avoid in gym as not to let the knees i like to by... Knee extensions during ACL rehab inflamed my patellar tendon C a fellowsh... Read.. Strengthening the quadriceps have arthritis in both knees, but it helps to use compression wraps sources scientific... Extension wrong you hurt your knee and ACL much shear force on the knees for over 100 in!

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