Rethinking the Leg Extension: A New Angle for Bigger Quads

If you've spent time in a gym, you're likely familiar with the leg extension machine. Recent research suggests we might need to adjust our technique for optimal muscle growth in the quads.

To enhance muscle development in your quadriceps, consider altering your torso angle by leaning back during leg extensions. Traditionally, the exercise involves sitting upright with your torso at a 90-degree angle to your legs, which are bent and pressed against a pad before extending straight out.

However, the study indicates that the position of your upper body and the degree of hip flexion significantly impact the rectus femoris, a major muscle in the quads that spans both the hip and knee joints. Sitting upright shortens the rectus femoris, limiting its stretch. By leaning back at a 40-degree angle, you reduce hip flexion, allowing for greater muscle elongation and potentially boosting quad growth by up to 170 percent.

This isn't the first research to propose this modification. Earlier studies also highlighted that decreasing hip flexion by leaning back leads to increased muscle activation, as evidenced by MRI scans. Although muscle activation alone doesn't guarantee muscle growth, the latest findings provide a clearer link between this technique and enhanced muscle development.