Community » Get Advice » Exercise and Fitness » leg extensions versus lunges

Leg extensions are much much worse on your knees than lunges or squats. I don't think leg extensions are nearly as bad for knees but they aren't the most effective way to work your hamstrings. What kind of trouble do you have with your knees? Where is the pain and when do you get it? Are you a runner?

I've noticed that when I am doing heavy high-rep (12-15) sets of step ups and bulgarian split squats for several consequtive weeks I do begin to experience some pain during the exersize on the inside of my knee. Taking a week off has always resolved that. I do not ever have trouble with squats or regular lunges. I have been training step up differently lately - lighter weight and focusing on pushing up thru the heel on the step w/o leaning forward and pulling up from the active glute - not using momentum or hamstring. That has really helped correct my form, strengthen glutes and stabilize my neds. I also have been doing overhead squats lately instead of standard barbell across the shoulders and have been squating all the way down, ass-to-grass aka A2G (butt to the floor) for full range of motion thru the knees and that has helped strengthen my knees also - and it's killer intense on glutes. It's good to vary the types of squats that you're doing every 4-6 weeks so that you hit the muscle in new ways and avoid inflaming joints from too much repetition.

I recommend you add deadlifts - they will strengthen your hamstrings, lower back, and glutes.

You might also try some different variations of static lunges - front foot elevated on a step, back foot elevated on a step. You can also do side-to-side lunges.

My advice is, if you're having severe sharp pain in your knees, take a week off totally and ice them. Then when you go back, do body weight only on squats and lunges and do full A2G squats- using the full motion of the knee will put LESS stress on it than partial motion, and will strengthen all the muscles supporting the knee. And, add in deadlifts- if you've never done them before I'd recommend starting with straight-leg (Romanian) with just the 45-lb bar - 2-3 sets of 10-12.

A2G squats, barbell deadlifts, and Bulgarian split squats are the best 3 exercises for a round butt and shapely legs. Leg machines won't get you there.

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