8 Leg Extension Alternatives for Quadzilla Quads

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Bodybuilding coach Charles Glass’ top 4 exercises to build bigger arms

• 8 leg extension alternatives to build thicker quads

• How to train your legs effectively around a back injury 

BODYBUILDING 

Sun’s Out, Guns Out 

Biceps curls may help you achieve that coveted peak, but if you want thicker, more muscular arms, the real focus should be on your triceps. Comprising three heads — the long, medial, and lateral — your triceps make up 60-70% of your total arm size. Legendary bodybuilding coach Charles Glass knows this, and that’s why he recently detailed four key exercises to help maximize triceps growth and transform your arms.

Glass’ recommendations combine machine, free-weight, and bodyweight exercises, strategically designed to target all three heads of the triceps. For example, he suggests a unique twist on the classic bench dip: instead of pushing your body vertically, lean forward during the movement to achieve greater gains. He also shares a refined approach to performing skull crushers, leveraging gravity to supercharge triceps development. 

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WORKOUT 

Quadzilla Comes to Town

Compound movements like squats are fantastic for building lower-body strength and muscle mass. However, if your goal is to maximize leg growth, incorporating targeted exercises that isolate the quadriceps is essential. While the machine leg extension is a popular choice, relying on it alone can make your training routine feel monotonous. So, what are some effective alternatives?

Below, we’ve outlined eight leg extension alternatives designed to help you build stronger, bigger quads. Some exercises, like the seated bodyweight leg extension, are variations of the classic machine movement. Others, such as sissy squats and front-foot elevated split squats, focus on knee flexion and quad isolation to stimulate muscle growth. 

Learn how to perform each exercise with proper form, along with expert coaching tips, recommended sets, and reps to supercharge your leg training.

TRAINING 

Break the Back of Injury 

Many effective leg workouts, like barbell back squats, place significant stress on the spine. However, if you’re recovering from a spinal injury, heavy squats may not be the best option. That doesn’t mean you need to give up on leg training altogether.

In the guide below, we’ll show you how to safely train your lower body while working around a back injury. There are plenty of back-friendly exercises to choose from, such as leg extensions, as well as strategies like modifying traditional squats to reduce spinal strain. These approaches can help you rebuild strength in your back while continuing to develop your lower body.

Check out our back-friendly leg workout below and discover how to maintain progress in your leg training without compromising your recovery.

THE DROP SET

• IFBB Professional League Bikini athlete Lorena Blanco passed away at 37 over the weekend. Read more about this breaking story here.

• Struggling to hit new PRs on the bench press? Here’s how inter-sets can help you improve your bench press performance. 

• Dynamic stretches for your shoulders will help you press more weight. Try these 11 shoulder warm-ups to improve your overhead lifting performance. 

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