Leg Extensions vs Leg Curls

Leg Extensions vs Leg Curls - KEFLUK

Leg extensions and leg curls are fundamental exercises for strengthening the quadriceps and hamstrings, respectively. Both exercises play an important role in building balanced, strong legs. Understanding their differences can help you incorporate them effectively into your workout routine, even at home using equipment like resistance bands.

Leg Extensions

Execution: Leg extensions are typically performed on a machine, but they can also be done with resistance bands. To do this, sit on a chair with the resistance band secured around a fixed point and your ankles. Extend your legs until they are straight, then slowly lower them back.

Muscles Targeted: This exercise primarily targets the quadriceps, the large muscles on the front of your thighs. It’s an excellent exercise for isolating and strengthening the quads, especially beneficial for knee stabilisation and injury prevention.


  • Isolates and strengthens the quadriceps.
  • Improves knee stability.
  • Enhances muscle definition in the thighs.

Leg Curls

Execution: Leg curls are usually performed on a leg curl machine, but can also be done using resistance bands. Lie face down on a mat with the resistance band secured around a fixed point and your ankles. Curl your legs up towards your buttocks and then lower them back down.

Muscles Targeted: This exercise focuses on the hamstrings, the muscles on the back of your thighs. Strengthening the hamstrings is crucial for overall leg strength and balance.


  • Isolates and strengthens the hamstrings.
  • Balances muscle strength between the front and back of the legs.
  • Helps prevent hamstring injuries.

Key Differences

  • Muscle Focus: Leg extensions work the quadriceps, while leg curls target the hamstrings. This difference is crucial for creating balanced leg strength.
  • Equipment: While both exercises typically require specific machines, they can be adapted for home use with resistance bands, such as those in our KEFL Resistance Bands Set.
  • Movement Pattern: Leg extensions involve extending the knee, while leg curls involve bending the knee.

Incorporating into Your Workout

For a balanced leg workout, it’s beneficial to incorporate both exercises. For example, perform 3 sets of leg extensions followed by 3 sets of leg curls. This combination ensures you work both muscle groups effectively, promoting overall leg strength and reducing the risk of injury.

Example Routine:

  • 3 sets of leg extensions (15 reps each)
  • 3 sets of leg curls (15 reps each)

Maintaining proper form is crucial for both exercises to avoid injury. Start with lighter resistance to master the technique before progressing to heavier weights. If you need resistance bands, check out our KEFL Resistance Bands Set.

By understanding and using both leg extensions and leg curls, you can achieve stronger, more balanced legs. These exercises are fundamental for anyone looking to build a strong lower body and improve overall athletic performance. Explore our range of gym equipment to get started and enhance your workouts at home.