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Lean On the Leg Extension: A Novel Approach to Quad Development

Lean On the Leg Extension: A Novel Approach to Quad Development

One simple technique tweak could lead to greater quad growth on the leg extension exercise.

Written By Jim Stoppani, PhD

Updated June 10, 2024

When trying to build bigger quadriceps with the classic leg extension exercise, most of us stick to the standard approach of performing the exercise seated upright at a 90-degree angle. But that might not be the best way to do it.

Groundbreaking new research suggests that there’s a more effective way to enhance your quad growth. It turns out that leaning back about 40 degrees during leg extensions could be the key to significantly boosting your quad size, particularly the rectus femoris — the large quad muscle that runs down the front and middle of the thigh.

Breaking Down the Study

Norwegian researchers set out to investigate whether stretching a muscle could enhance its growth when contracted. They conducted a study with healthy, untrained men who trained one leg using the conventional upright leg extension at 90 degrees and the opposite leg while leaning back at a 40-degree angle.

The training regimen consisted of working each leg twice a week for 10 weeks. For the first five weeks, participants performed 3 sets of 15-20 reps; for the final five weeks, they increased to 4 sets of 15-20 reps.

The Results

The findings were impressive. After

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