Home / Exercises / Leg Extension / Alternatives Leg Extension Alternatives The reverse Nordic is the closest replacement because it also straightens your knees with your hips still; with dumbbells, a goblet squat or reverse lunge trains your quads in a squat pattern instead.
Day Monday · Upper A Tuesday · Lower A Thursday · Upper B Friday · Lower B Open planner → No machine needed These need only your bodyweight or a dumbbell.
Reverse Nordic Keeps: Knee extension with hips still
Changes: Bodyweight replaces the machine
Quads
Bodyweight 3 × 10–15
How to Kneel on a mat with your knees hip-width apart, the tops of your feet flat on the floor and your body upright. Keep a straight line from your knees to your head and lean back slowly as far as you can control. Squeeze your quads to pull yourself back upright. Repeat, leaning a little further back as you get stronger. Different movement Keeps: Quad work
Changes: Multi-joint squat replaces isolated knee extension
Quads
Dumbbell No bench 3 × 8–12
Dumbbell Reverse Lunge Different movement Keeps: Quad work
Changes: One leg at a time; glutes work too
Quads · Glutes
Dumbbell No bench 3 × 8–12 per side
How to Stand tall with a dumbbell in each hand at your sides. Step one foot back and lower until both knees are bent at about 90°. Push through your front foot to stand back up. Finish all reps on that leg, then switch. Other gym machines If another leg machine is free, both of these train the quads hard together with your glutes.
Different movement Keeps: Quad work
Changes: Glutes and adductors work too
Quads
Machine 3 × 8–12
Different movement Keeps: Quad work
Changes: Glutes and adductors work too
Quads
Machine 3 × 8–12
How to choose Pick the reverse Nordic to keep training your quads on their own; pick a squat, lunge or press if you're fine training your glutes too.
Reverse Nordic: Quads on their own, no machineGoblet Squat: Quad work with dumbbellsDumbbell Reverse Lunge: Quad work with dumbbellsLeg Press: Heavy quad work on a machineHack Squat: Heavy quad work on a machineFAQ What is the closest exercise to a leg extension? The reverse Nordic: it works your quads by straightening your knees while your hips stay still, just like the machine.
Can you replace leg extensions with squats? Yes for building your quads; a squat also trains your glutes and adductors, so it is a different exercise rather than a copy.
How to do the Leg Extension
