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🏋️‍♂️ 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 sq
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Leg extensions or squats…which builds more muscle? A recent study found that leg extensions produced significantly more muscle growth than squats in the rectus femoris, which is the middle head of the quadricep. Both exercises produced significant growth of the vastus lateralis, which is the outer part of the quad that contributes to the quad sweep. But, squats produced more growth closer to the knee and leg extensions produced more growth closer to the hip. However, squats are a compound exerci
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Leg extensions or squats…which builds more muscle? A recent study found that leg extensions produced significantly more muscle growth than squats in the rectus femoris, which is the middle head of the quadricep. Both exercises produced significant growth of the vastus lateralis, which is the outer part of the quad that contributes to the quad sweep. But, squats produced more growth closer to the knee and leg extensions produced more growth closer to the hip. However, squats are a compound exerci
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