How Leg Extensions Can Help Your Squat

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Today we’re breaking down one classic machine movement that often gets overlooked by strength athletes. This is another short-format email, and we’ll follow it up later in the week. These bite-sized tips are based on your feedback, so let us know what you think.

Today’s topic: leg extensions. Specifically, how powerlifters can use them to build stronger, healthier knees… and bigger quads to help out of the hole on squats.

Leg extensions aren’t a replacement for squats, but they’re a smart tool for isolating the quads without taxing your hips or lower back. That makes them ideal on high-volume leg days, during deloads, or when you’re rehabbing around heavier compound lifts.

You can use them for hypertrophy, for joint prep, or even just to establish a better mind-muscle connection with your quads. If your sticking point is just above parallel—or you struggle to feel your quads in squats—extensions can help reinforce that position.

Machine work isn’t always glamorous, but when it comes to building bulletproof legs and durable knees, leg extensions deserve a spot in your rotation.

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Common Bench Mistake: Not Using Leg Drive

The number one beginner oversight is not knowing to use leg drive and then subsequently doing it incorrectly when attempting it.

The bench press is considered an upper body movement and so it’s natural to not think to use your legs. But there is a lot of power to be expressed through position and activating the legs properly.

Leg drive consists of pushing the ground down and away from you in a way where you feel your quads are about to do a leg extension exercise. Not only will it make the lift feel easier, but it will also allow your upper back to come into the correct position and establish an arch as well.

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