Leg (Knee) Extensions

HypertrophyCoach Joe Bennett Forums Training Leg (Knee) Extensions

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  • #22391
    Agustin Valdes
    Participant

    Hi Joe,

    I’ve noticed you don’t always include “Machine Knee Extensions” on your quadriceps focused workouts and I wanted to know your overall thoughts on this exercise. I’ve heard the answer you gave Eli on a question about this exercise a while ago but I wanted to dig a little bit deeper. As far as I know, it might have two theoretical advantages:

    1. Ability to “isolate” the quads: since you are locked in and can only knee extend, you could argue that is a way to fully exhaust your quads without other stuff getting in the way. Is this a valid point in your opinion or do you think that if we chose good exercises like a hack squat or a safety bar heel elevated squat this wouldn’t be an issue?

    2. Rectus femoris specific hypertrophy: some research papers seem to suggest that the compound quadriceps movements (squats) don’t generate as much hypertrophy (some even seem to show no hypertrophy) in the rectus femoris. This makes sense from an anatomy standpoint, since in squats the rectus femoris is moving both at the knee and at the hip, so it’s logical to think that in a knee extension, since the hip is fixed, you would be able to train it better. What is your take on this? Is this a concern for someone who wants to maximise hypertrophy in the legs? Can you get your biggest quads possible just using compound squat type exercises or do you feel necessary to include the knee extension machine?

    Thanks Joe!

    Best,

    Agustin.

    #22431
    Agustin Valdes
    Participant

    Hi Joe, I’ve noticed you don’t always include “Machine Knee Extensions” on your quadriceps focused workouts and I wanted to know your overall thoughts on this exercise. I’ve heard the answer you gave Eli on a question about this exercise a while ago but I wanted to dig a little bit deeper. As far as I know, it might have two theoretical advantages: 1. Ability to “isolate” the quads: since you are locked in and can only knee extend, you could argue that is a way to fully exhaust your quads without other stuff getting in the way. Is this a valid point in your opinion or do you think that if we chose good exercises like a hack squat or a safety bar heel elevated squat this wouldn’t be an issue? 2. Rectus femoris specific hypertrophy: some research papers seem to suggest that the compound quadriceps movements (squats) don’t generate as much hypertrophy (some even seem to show no hypertrophy) in the rectus femoris. This makes sense from an anatomy standpoint, since in squats the rectus femoris is moving both at the knee and at the hip, so it’s logical to think that in a knee extension, since the hip is fixed, you would be able to train it better. What is your take on this? Is this a concern for someone who wants to maximise hypertrophy in the legs? Can you get your biggest quads possible just using compound squat type exercises or do you feel necessary to include the knee extension machine? Thanks Joe! Best, Agustin.

    #22471
    Joe
    Keymaster

    Hi Joe,

    I’ve noticed you don’t always include “Machine Knee Extensions” on your quadriceps focused workouts and I wanted to know your overall thoughts on this exercise. I’ve heard the answer you gave Eli on a question about this exercise a while ago but I wanted to dig a little bit deeper. As far as I know, it might have two theoretical advantages:

    1. Ability to “isolate” the quads: since you are locked in and can only knee extend, you could argue that is a way to fully exhaust your quads without other stuff getting in the way. Is this a valid point in your opinion or do you think that if we chose good exercises like a hack squat or a safety bar heel elevated squat this wouldn’t be an issue?

    2. Rectus femoris specific hypertrophy: some research papers seem to suggest that the compound quadriceps movements (squats) don’t generate as much hypertrophy (some even seem to show no hypertrophy) in the rectus femoris. This makes sense from an anatomy standpoint, since in squats the rectus femoris is moving both at the knee and at the hip, so it’s logical to think that in a knee extension, since the hip is fixed, you would be able to train it better. What is your take on this? Is this a concern for someone who wants to maximise hypertrophy in the legs? Can you get your biggest quads possible just using compound squat type exercises or do you feel necessary to include the knee extension machine?

    Thanks Joe!

    Best,

    Agustin.

    #22474
    Mark James
    Participant

    Good info.

    • This reply was modified 1 year, 10 months ago by Mark James.
    #22483
    Agustin Valdes
    Participant

    Impressive answer! thanks a lot Joe, it’s a privilege to have you answering our questions =)

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