Exercise Order: Leg Extensions vs. Squats
Squats should precede leg extensions in a typical adult's exercise routine. Compound exercises like squats that engage multiple muscle groups should be performed first when energy and neuromuscular coordination are optimal, with isolation exercises like leg extensions reserved for later in the workout.
Rationale for Exercise Sequencing
Compound Movements First
The American Heart Association guidelines recommend that resistance training should alternate between upper- and lower-body work to allow for adequate rest between exercises, and emphasizes performing exercises through a full range of motion in a rhythmical manner at moderate to slow controlled speed 1. Squats (or leg press) are specifically listed as primary exercises for the quadriceps muscle group, while leg extensions are mentioned as an alternative option 1.
Energy and Neuromuscular Demands
- Compound exercises like squats require greater neuromuscular coordination, engage multiple muscle groups simultaneously (quadriceps, hamstrings, glutes, core), and demand more energy expenditure 1
- Performing these complex movements first ensures you have adequate energy reserves and mental focus to maintain proper form and technique, which is critical for injury prevention 1
- The American Heart Association emphasizes that the initial stage of resistance training should allow time for musculoskeletal adaptation and practice of good technique to reduce potential for excessive muscle soreness and injury 1
Practical Exercise Prescription
For most adults, the resistance training program should include:
- One exercise per major muscle group, with quadriceps work accomplished through either leg press OR quadriceps extension (leg extensions) 1
- 8-12 repetitions for healthy adults under 60 years, or 10-15 repetitions at reduced resistance (40% 1-RM) for adults 50-60 years or older 1
- Single set performed 2 days per week initially, with progression to 2-4 sets as strength improves 1, 2
- At least 48 hours rest between training sessions for the same muscle group 1, 2
Progressive Overload Strategy
The American College of Sports Medicine recommends systematically increasing resistance when the current workload can be performed for 1-2 repetitions over the desired number on two consecutive sessions 2. Without progressive overload, strength gains plateau 2.
Common Pitfalls to Avoid
- Never perform isolation exercises (leg extensions) before compound movements (squats) when both are planned in the same session, as this pre-fatigues the quadriceps and compromises your ability to safely perform the more demanding compound exercise
- Avoid breath-holding and straining (Valsalva maneuver) by exhaling during the contraction phase and inhaling during relaxation 1
- Do not skip the 2-3 minutes rest between sets, as this recovery period is essential for optimal strength gains 2
- For older adults (≥65 years), machines are safer than free weights, and professional guidance from a clinical exercise physiologist or physical therapist is advisable for proper technique 1