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  1. #1
    Registered User Mbt1990's Avatar
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    Question Leg extensions as the primary quad exercise (details inside)

    I have a severe mobility disability which inhibits me from doing squats , lunges etc ive tried it all, however, leg extensions don’t hurt especially when I don’t go to 90degrees and don’t lock out.

    however I see alot of flack for leg extension but a guy in my position is either that or just train upper body as I don’t have access to a commercial gym for variety as I have a home gym.

    I used to be an avid lower body lifter, doing legs 3x week using squats, rdl, etc loved it! Then the disability came after a work injury - long story short it's irreparable.

    I was thinking if I pair leg extensions with leg curls and stiff leg deadlift with glute bridges, can I develop muscular legs as theoretically im hitting everything leg wise?

    I’m just desperate at the moment and I cant afford a pt or surgery etc so trying to work with what I got before I accept myself as being an upper body guy with bad legs who used to squat.

    Just need reassuring that im all good as there’s **** loads of negativity around
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  2. #2
    Registered User air2fakie's Avatar
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    Not sure why you need reassurance before you do it, but try it if you believe that's all you can do. Your legs will certainly be more muscular than if you did nothing.
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  3. #3
    Da1UnV bodyhard's Avatar
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    If that's all you can do and there aren't any alternatives (due to your injury) then do it, something is better than nothing.
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    Registered User Mbt1990's Avatar
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    Originally Posted by bodyhard View Post
    If that's all you can do and there aren't any alternatives (due to your injury) then do it, something is better than nothing.
    My idea is this, would it work?

    Leg extension 6x30/25/20/15/15/10 (gradually increasing weight)

    Banded leg Curls 6x30/25/20/15/15/10

    Stiff leg deadlift - 3x10

    Glute bridge - 3x50/30/15
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  5. #5
    Da1UnV bodyhard's Avatar
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    Originally Posted by Mbt1990 View Post
    My idea is this, would it work?

    Leg extension 6x30/25/20/15/15/10 (gradually increasing weight)

    Banded leg Curls 6x30/25/20/15/15/10

    Stiff leg deadlift - 3x10

    Glute bridge - 3x50/30/15
    Why does it matter though you can't do anything else, so what are you going to do? Will you get size doing the above? Not really maybe over a long period of time and continue with progressive overload.
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    Registered User thedickus's Avatar
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    Look up what Doug Brignole has to say about leg extensions from a bodybuilding standpoint. They're his primary and sometimes only quad movement. He also advocates for a high volume of sets/reps.
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  7. #7
    Train hard play harder Tommy W.'s Avatar
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    They're fine. If you keep the weight to where the reps are not low then it really isn't a problem. try to hold at the top at each rep for 5-10 seconds. I was in the same predicament before my knee replacement
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    Under Construction unity's Avatar
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    are you able to do sumo deadlifts? there should be more quad activation than say conventional deadlifts and maybe the ROM will work for you. just an idea.

    that said, i agree with the others, i would rather try your idea at least than do nothing at all. would like to hear of your experience in a few months.
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  9. #9
    Registered User pondman's Avatar
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    I give leg extensions more credit than most. If that's what you have to work with, then do them. I also think pressing is okay. Do what you can.
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  10. #10
    Unregistered User MyEgoProblem's Avatar
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    Leg extensions are great!

    You can grow big quads no issue - the downside is that as you can't do a "squat pattern" you ideally also need to hit your abd & adductors as well as your ass me hammies.

    The get so much **** because of charlatans like jeff cavalier and the other movement bs gurus. Avoid these guys like the plague
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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