Leg Extension vs Barbell Narrow Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Leg Extension and Barbell Narrow Squat and pick the one that fits your Leg workout.
Leg Extension vs Barbell Narrow Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Leg Extension and Barbell Narrow Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Leg Extension and Barbell Narrow Squat Differ
| What differs | Leg Extension | Barbell Narrow Squat |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and outer thighs |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 46 sessions |
How to Do Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension exercise guide.
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Barbell Narrow Squat?
Planfit users log Leg Extension more often — 49,848 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Leg Extension and Barbell Narrow Squat work the same muscles?
Not quite. Leg Extension loads quads, and Barbell Narrow Squat loads quads, hamstrings, and outer thighs.
What equipment do Leg Extension and Barbell Narrow Squat need?
Leg Extension needs a machine, and Barbell Narrow Squat needs a barbell.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Barbell Narrow Squat once your form holds up.
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