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Dumbbell Leg Extensions


Dumbbell Leg Extensions
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads

Leg Extensions Overview

A leg extension is an isolated form of exercise that focuses on the quads primarily. It’s important to note that leg extensions can be pretty hard on the knees so if you already suffer from a knee issue, it would be best to practice other exercises to target quads.

It strengthens your quadriceps which are the front of your upper legs. This strength training exercise can be done on a leg extension machine or with a dumbbell at home.

How to Do It

  1. Choose the required weight of the dumbbell. 
  2. Adjust the seat, sit down, and position the dumbbell on both your feet equally.
  3. Extend your legs and flex your quadriceps. 
  4. After your legs have locked out, reverse to complete the rep.
  5. Lower back to the starting position.

Leg Extension Tips

  1. The dumbbell should be in line with your knees completely. 
  2. Make sure you do not put excessive weight on your legs due to the lack of hamstrings contraction which can put your knee at the risk of injury. 
  3. Keep your toes pointed.

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