Who deosn't want big legs? Quad growth is a goal for most amateur bodybuilders. The quads can be extremely difficult to force growth because they spend all day carrying us around. It takes some massive stimulation to get amazing quad growth.
Leg extensions are a much maligned exercise. Google “why you should do leg extensions” and instead of getting results that show you why you should do this exercise for quad growth you get a long list of articles regarding how they are an exercise to avoid.
If you read these articles they all complain about the potential danger leg extensions can have for your knees. Reading these articles makes me say out loud “any exercise can hurt you when done incorrectly.”
Correctly Doing Leg Extensions for Quad Growth
So how can you achieve quad growth using leg extensions? Perform the exericse correctly. As with any exercise, check your ego at the door and start light. Hold the handles that keep your butt in the seat and explode the weight upward. At the top of the motion squeeze your quads really hard. Now slowly lower the weight back down, but don't go to the point where the machine is supporting the weight. Stop just shy of that point. Repeat this for the recommended number of repetitions. Always keep your legs close together until you have mastered this machine. It is quite elusive.
Using Leg Extensions in a Quad Growth Program
Leg extensions can be a very helpful part of your quad growth program. One idea is to use them at the front end of your workout to pre-exhause the quads. I have been known to do them at the start of a leg session to pre-exhause the quads and then again at the end of the leg session to finish the quads off completely. Another way to use them is to get a nice pump in the legs right before a compound leg movement like a squat. I have done this with great success. The pump is intense and it makes my squats feel like I am in a torture chamber. I love the feeling it gives me.
Take Your Time
Leg extensions appear to be an easy exercise, but most people use them with far too little weight. Instead of settling for light weight, take your time and build up to heavier loads over time. You will see some tremendous improvement in your quad growth if you do this.