Leg extensions are the perfect primer move to increase blood flow to the quads and prepare them for much tougher lifts, says John Meadows
John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio.
Leg extensions are a very interesting move and although they aren’t a primary lift for quad development I see them like jabs in boxing: they are a primer move. They definitely have a place in hypertrophy training programmes but they aren’t a knockout exercise.
One of the best aspects of the leg extension is that you can change your foot position which drastically alters where you place tension in your quads. For instance, point your toes up and you can really feel it more in the higher parts of your thighs.
By pointing your toes down and doing heavier partial reps you can target and develop a more impressive teardrop. And the beauty of the leg extension is that if you do it right, you know it’s working because you can really feel the blood pumping into the muscle.