Debunking the Leg Extension Warmup Myth

In this article, we will discuss the common myth that leg extensions are necessary to warm up the quads before getting into compound movements. We will analyze the rationale behind this belief and provide counterarguments to debunk the myth, offering valuable insights and practical advice for an effective warmup.

The Myth: Leg Extensions for Knee Warmups

Many bodybuilders believe that leg extensions are a uniquely beneficial exercise for knee warmups before moving on to presses or squats. This belief may stem from the fact that leg extensions don’t involve vertical loading, or because they can be done with lighter weights. However, the idea that leg extensions are necessary to prevent injuries or enhance mind-muscle connection is questionable.

Problems with the Leg Extension Warmup Myth

• Problem 1: Many bodybuilders who advocate for leg extensions as a warmup have poor technique and rush their warmups. They may also use excessive loading and work sets, which could be the real cause of their knee discomfort, rather than the lack of leg extensions.
• Problem 2: Warming up is not rocket science. Effective warmups can be achieved with compound movements by using light weights, slow eccentrics, and pauses during the first few sets. Many proponents of leg extensions for warmups do not know how to warm up correctly or have poor technique, making their opinions less credible.
• Problem 3: Leg extensions are not actually easy on the knees. They impose some of the highest shearing forces on the knee joint, which can be harmful. In fact, starting with a light leg press might be easier on the knees than leg extensions.

Real Talk: Effective Warmups without Leg Extensions

For the vast majority of lifters, warming up with super light, slow, deep paused reps on the first movement is sufficient, whether it’s leg extensions or leg presses. There is no need for a separate exercise to warm up the knees, as long as proper technique and load management are followed. In many cases, knee discomfort may be due to poor technique or fatigue management, rather than a lack of leg extensions.

Key Takeaways

• Leg extensions are not a necessary warmup for compound movements, and the belief that they are is based on misconceptions about their benefits.
• Many bodybuilders who advocate for leg extensions have poor technique or inadequate warmup routines, making their opinions less credible.
• Effective warmups can be achieved with compound movements by using light weights, slow eccentrics, and pauses during the first few sets.
• Addressing technique, load management, and fatigue management issues may resolve knee discomfort without the need for additional exercises like leg extensions.

In conclusion, the myth that leg extensions are necessary for warming up the quads before compound movements has been debunked. Instead, focus on proper technique, effective warmups, and load management to ensure a safe and productive workout.