The knee is one of the least stable joints after the shoulder joint. Here now are a few simple tips that may make leg extensions more knee-friendly… They are usually performed using a leg-extension machine, where you sit on a chair and lift a weight bar using your quadriceps muscle. In fact, my knee pain has disappeared since lifting and losing a bunch of weight. Squats are the king of compound leg-building exercises and you can really load up the weight for mass and strength gains. For people with good health, knee extension exercises can certainly help preventing injuries, while boosting your flexibility as well as overall lower body strength for better performance. How can you have bad form on that machine? Learn how to correctly do Single-leg Hip Raise with Knee Hold to target Glutes, Hamstrings, Hips with easy step-by-step expert video instruction. Dr. David Trettin … But I am still not very sure about it. The xray showed minimal wear and tear, but also showed a couple of bone islands. Honestly I've been doing them the past few weeks to burn out my quads after leg day, but tonight I had to stop. Ron Williams 45,544 views. I have been guilty of doing these and training others on these before knowing the risks versus the rewards! In the last few degrees of extension, something called the 'knee-lock' or 'screw-home' mechanism occurs, and the leg is able to support the body weight despite the quads being completely relaxed. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. 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. Engage your core and lift one knee up toward the ceiling, then straighten your leg to extend it forward. If you want to do them, do them very sparingly since you have bad knees. 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… How To Do Leg Extensions WITHOUT Hurting Your Knees. These exercise attention on strengthening quad by yourself and, hence, strengthen key addon for the knee at an equivalent time. The leg extension places maximum force on the back of the patella ("knee cap"), the thinnest portion of the cartilage. According to these dorks, the leg extension is non-functional because nobody moves that way in real life and apparently the torque from the machine will grind your knee joint into a million pieces. The force you have to use to lock your knees when going against weight does too much stress to them. While Leg extensions, on the other hand, work on back of your leg, strengthens the quadriceps muscle around the thigh area. No. A single-joint movement that targets the quads, leg extensions (aka quad extensions) involve straightening the knee repeatedly under load. But I am still not very sure about it. In such cases, excessive stress is placed upon 1 or more of the knee joint’s 4 main ligaments. 10 reps 1 or 2 sets The leg extension offers an exercise that relies on torque to move a weight. They try to make the best out of a bad yet unnecessary situation. I've been lifting regularly for about 6 months, doing leg extensions at least once a week (heavy weight for 10-12 reps) and have not felt any knee pain at all. Avoid Leg Curls. Can Quad Extensions Hurt the Knees? Also, if you do MMA or some other sport that involves kicking, Leg Extensions can help increase your kick strength. But they also work wonderfully for younger people in general leg development. Though it looks like people have different opinions about it. But heavy weights and improper form increase your risk of knee injury. 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