Including cable leg extensions into your leg regimen introduces variety and targets the quadriceps from a unique perspective.
Leg exercises are vital, no matter your fitness ambitions. It can be quite disheartening to reach the gym and see the equipment necessary for your leg routine already in use. This is where the cable leg extension becomes useful, offering an efficient option to focus on your quadriceps.
Leg extensions are among the top exercises to isolate and strengthen your quadriceps, resulting in more powerful legs (1). Traditionally performed on a leg extension machine, they can also be executed with handheld weights such as dumbbells or kettlebells. Additionally, resistance bands can be practical for home workouts or when you’re away from a gym..
In this exercise breakdown, we’ll guide you on utilizing the cable machine for leg extensions. While both seated and standing versions are possible, we’ll concentrate on the seated cable leg extensions here. Furthermore, we’ll discuss the benefits and present other cable machine alternatives.
Method and Targeted Muscles
The cable leg extension is an isolated exercise that focuses on building the quadriceps by extending the knees to engage them. This not only enhances your quadriceps but also improves knee extension, contributing to better mobility in your lower body.
You’ll need a cable machine, a bench, and ankle straps for this exercise. Here’s a comprehensive guide on performing cable leg extensions.
- Adjust the cable machine to shin height and attach the ankle strap.
- Place a bench beside the machine to easily access the ankle strap.
- Sit on the bench, secure the ankle strap, and bend your knees. This is your initial position.
- Extend your legs forward and then upward, pausing at the peak.
- Lower your legs back to the starting position to complete one repetition.
- Continue for the desired number of repetitions.
- Switch legs and repeat steps three to six.
Advantages
In addition to the overall benefits of working out and engaging in strength training, cable leg extensions provide unique perks. Here are several reasons to include this exercise in your routine.
Effectively Targets the Quadriceps
Focusing on your quadriceps and other leg muscles is often challenging with multi-joint exercises. The cable leg extension precisely isolates and targets your quadriceps, helping to enhance their size and strength.
Introducing Variety
Cable leg extensions challenge your quadriceps from a different angle compared to standard leg extensions. This is particularly beneficial if you have reached a training plateau. Studies indicate that diversity in workouts can help overcome plateaus and reduce exercise fatigue (2).
Enhanced Quadriceps Volume
Since the quadriceps are comprised of multiple muscles, other muscular groups may fatigue before your quads during compound exercises. Isolating your quads with cable leg extensions allows for additional repetitions, promoting muscle growth.
Identify and Correct Imbalances
As a unilateral exercise, the cable leg extension allows you to train each leg individually, making it easier to detect strength discrepancies between them. This exercise can also rectify those imbalances by focusing more on the weaker leg.
Continuous Resistance
When using a cable machine, the resistance remains constant throughout your range of motion, ensuring your muscles are under tension longer. Research suggests that prolonged time under tension correlates with increased muscle growth (3).
Cable Leg Extension Alternatives
While cable leg extensions are highly effective, they’re not the only way to work your leg muscles using the cable machine. Here are other excellent exercises to consider.
Cable Squats
Cable squats are a fantastic substitute for the traditional barbell squat. They target identical muscle groups but are gentler on the back, as they avoid placing all the load on your spine. This movement also activates your abs and arms, though you’ll primarily feel it in your legs.
Cable Romanian Deadlifts
Cable Romanian Deadlifts focus on your posterior chain — glutes, hamstrings, and lower back. This variation is particularly beneficial for individuals with lower back discomfort since it reduces stress on your back compared to the traditional Romanian deadlift.
Cable Reverse Lunges
Cable reverse lunges also target your glutes, quads, adductors, and hamstrings. This exercise is also excellent for enhancing your balance and coordination. Since they involve a backward movement, cable reverse lunges place less pressure on your knees.
FAQs
What muscles do cable leg extensions target?
Cable leg extensions primarily work on your legs, specifically isolating your quads.
Are cable leg extensions beneficial?
Indeed, cable leg extensions are an effective method to strengthen your legs. The machine’s continuous resistance on your quads aids in muscle growth and hypertrophy.
How can you perform a leg extension using cables?
To perform leg extensions with a cable machine, you’ll need a bench and an ankle strap attachment. For a more detailed guide, refer to the instructions above.
Follow us on Instagram, Facebook, and Twitter for additional exercise tutorials!
References
- Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise. Sports (Basel, Switzerland), 9(9), 119. https://doi.org/10.3390/sports9090119
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701