Uploaded May 2026 | Updated September 2026, 2 weeks ago
🏋️♂️ Back Squat vs. Leg Extension: Which Exercise Delivers More Muscle and Strength Gains?
📚 A new study by Kassiano et al. (2025) finally provides the answer.
After 8 weeks of training:
➡️ Leg Extension → greater growth of the Rectus Femoris (front thigh muscle that also flexes the hip).
➡️ Back Squat → more hypertrophy in the Vastus Lateralis, especially in its lower region.
🧠 Why the difference?
The Rectus Femoris is a biarticular muscle, crossing both the hip and knee joints.
During a squat, the rectus femoris lengthens at one joint while shortening at the other — limiting total tension.
During a leg extension, the hip remains fixed, allowing the muscle to work directly on knee extension — creating a greater mechanical load and promoting greater growth.
🏋️♀️ Strength Gains:
✅ Back squat training improved squat performance significantly more.
✅ Both groups showed similar increases in leg extension strength.
📲 Want to master lower-body training and understand every movement in 3D?
Download the Strength Training app, link in bio🔗 (Sign up FREE)
🏋️♂️ Back Squat vs. Leg Extension: Which Exercise Delivers More Muscle and Strength Gains?
📚 A new study by Kassiano et al. (2025) finally provides the answer.
After 8 weeks of training:
➡️ Leg Extension → greater growth of the Rectus Femoris (front thigh muscle that also flexes the hip).
➡️ Back Squat → more hypertrophy in the Vastus Lateralis, especially in its lower region.
🧠 Why the difference?
The Rectus Femoris is a biarticular muscle, crossing both the hip and knee joints.
During a squat, the rectus femoris lengthens at one joint while shortening at the other — limiting total tension.
During a leg extension, the hip remains fixed, allowing the muscle to work directly on knee extension — creating a greater mechanical load and promoting greater growth.
🏋️♀️ Strength Gains:
✅ Back squat training improved squat performance significantly more.
✅ Both groups showed similar increases in leg extension strength.
📲 Want to master lower-body training and understand every movement in 3D?
Download the Strength Training app, link in bio🔗 (Sign up FREE)
