When it comes to achieving ripped quads, Erin Stern knows what she’s talking about. As a former bodybuilder and the winner of the 2023 Olympia, Stern has found three different leg extension variations that really target the outer quad sweep. By incorporating these variations into your workout routine, you can witness faster muscle definition and improved quad sweep.

One of the leg extension variations that Stern uses is the single-leg squatting variation. This exercise not only targets the quads but also engages the biceps femoris and vastus lateralis muscles. By squatting on one leg, you increase the tension and burn more calories, making this a great exercise for those seeking to get a double-up on their quad workout.

Stern also recommends the toes-in stance for leg extensions, which places a greater emphasis on the vastus lateralis muscle, the outer quad. By turning your toes inward during the exercise, you activate this muscle group, leading to a more defined sweep. It’s important to hold a controlled tempo and focus on the tension throughout the movement to get the most out of this variation.

The third variation that Stern suggests is the kettlebell leg extension. This exercise not only targets the quads but also works the core and engages the entire lower body. By holding a kettlebell behind your thighs and extending your legs, you create an isometric hold that produces a burn like no other. This variation is a true test of strength and endurance, and it’s guaranteed to leave your quads screaming.

If you’re looking to improve your quad sweep and achieve that ripped look, follow Erin Stern’s advice and incorporate these three leg extension variations into your fitness routine. By targeting the outer quad and engaging multiple muscle groups, you’ll see faster results and move closer to your goals. Don’t let your quads be the worst part of your physique; instead, work them out with these Stern-approved exercises and witness the transformation.

Erin Stern’s 3 Leg Extension Variations

1. Isometric Quad Holds

One of the variations that Erin Stern suggests is the isometric quad holds. This exercise involves holding the leg extension at the top of the movement for an extended period, usually around 10 seconds. This creates maximum tension in the quad muscles and helps to build strength and size.

2. Toes-In Leg Extensions

Another variation is the toes-in leg extensions. By turning the toes inward, this variation places more emphasis on the outer-quad muscles, helping to develop a well-rounded quad sweep. This variation is especially beneficial for bikini competitors who want to enhance the fullness and definition of their quads.

3. 21s

The third variation is called 21s. This variation is a quick and intense way to blast the quads. It involves performing seven reps with a narrow stance, seven reps with a wide stance, and seven reps with a normal stance. This variation helps to target different angles of the quad muscles and provides a burn like no other.

Erin Stern, a former professional bodybuilder and two-time Ms. Figure Olympia, has found these variations to be highly effective in her own workouts. By incorporating these variations into your leg extension routine, you can make gains in quad size and sweep.

Whether you’re a beginner or an experienced gym-goer, these leg extension variations can help you to better target your quad muscles and achieve faster results. So, follow Erin Stern’s lead and witness the gains firsthand at the 2023 Olympia Expo.

Variation	Muscles Targeted
Isometric Quad Holds	Quads
Toes-In Leg Extensions	Outer-quad muscles
21s	Quads

By incorporating these leg extension variations into your workout routine, you can achieve better quad definition and bigger quads than ever before. So, don’t hold back and double-up on the gains with Erin Stern’s recommended leg extension variations.

Targeting Your Quad Sweep with Leg Extensions

When it comes to building bigger quads, leg extensions are an essential exercise that every bodybuilder should incorporate into their workout routine. Erin Stern, a former professional bodybuilder and two-time winner of the Ms. Figure Olympia competition, uses leg extensions as part of her training regimen to target her quad sweep.

The quad sweep refers to the outer-quad muscles, which are responsible for producing the definition and muscle size in the front of your thighs. By focusing on these muscles, you can achieve a more balanced and aesthetically pleasing physique.

Leg extensions provide a targeted workout for the quads that is different from other compound exercises like squats. With leg extensions, you can isolate the quads and work them through a full range of motion, making it easier to target specific areas of the muscle.

Erin Stern has developed three variations of leg extensions that she uses to target her quad sweep. The first variation is the narrow stance leg extension, where you position your feet close together. This targets the inner quads and helps to build strength and definition in that area.

The second variation is the single-leg leg extension, where you perform the exercise with one leg at a time. This places greater emphasis on each individual quad and allows for a more intense and focused workout.

The third variation is the toes-in leg extension, where you turn your toes inward during the exercise. This targets the outer-quad muscles and helps to build greater thickness and sweep in that area.

Research has found that these variations of leg extensions can produce faster and better gains in quad size and definition compared to traditional leg extension exercises. They also help to prevent injuries by targeting the quads in a more controlled and specific manner.

So if you’re looking to blast your quad sweep and achieve those coveted Erin Stern-like quads, be sure to incorporate these leg extension variations into your workout routine. You’ll witness the aftermath of your hard work in the form of bigger, well-defined quads in no time!

Benefits of Leg Extensions for Improved Quads

Leg extensions are a popular leg exercise in the world of bodybuilding and fitness, and for good reason. This exercise specifically targets the quadriceps muscles, helping to improve their size, strength, and definition. Erin Stern, a renowned fitness expert and former Ms. Figure Olympia, has developed three variations of leg extensions that can take your quad development to the next level.

1. Toe-In Leg Extensions

One variation that Stern recommends is performing leg extensions with your toes turned slightly inward. This toe-in stance shifts the focus of the exercise to the outer quad muscles, particularly the vastus lateralis. By targeting the outer-quad sweep, you can create a more defined and ripped appearance in your legs.

2. Single-Leg Leg Extensions

Another variation is performing leg extensions one leg at a time. This allows you to isolate each quad muscle individually, ensuring that both legs are equally strong and developed. Single-leg leg extensions also engage the core for better stability and balance, making them a great addition to any leg workout.

3. Negative Leg Extensions

The third variation involves focusing on the negative portion of the exercise. Instead of lifting the weight up, you will slowly lower it down, emphasizing the eccentric contraction of the quad muscles. This variation increases time under tension, leading to greater muscle activation and growth.

Aside from these specific variations, leg extensions in general offer several benefits for improved quad development:

• Leg extensions target the quads directly, allowing for a more intense and concentrated workout.
• They provide a full range of motion, allowing for maximum muscle activation.
• Leg extensions can be easily modified to suit different fitness levels and goals.
• The exercise can be performed with both machine and free weights, offering versatility in your training.
• Leg extensions help to strengthen the knee joint and surrounding muscles, reducing the risk of injury.

So, whether you’re a gym-goer looking to improve your quad sweep or a bodybuilder aiming for bigger and better quads, leg extensions should be a staple in your leg workout routine. Incorporate these variations by Erin Sterns and witness the benefits firsthand. Start doing leg extensions today to see faster and more defined quad growth!

Erin Stern’s Quad-Activating Leg Extension Technique

Do you want quick results in your quest for bikini-worthy thighs? Look no further than Erin Stern’s quad-activating leg extension technique. Stern, a world-renowned bodybuilder and two-time Fitness Olympia winner, has developed a variation of the leg extension exercise that targets the quadriceps muscles like never before.

The Science Behind Stern’s Technique

Stern’s leg extension variation is based on extensive research conducted at Harvard University. The exercise strategically places tension on the quad muscles, particularly the vastus lateralis (outer-quad) and vastus medialis (inner-quad), leading to maximum muscle activation and growth. By holding and squeezing at the top of the movement, you’ll be able to achieve a stronger mind-muscle connection and elicit even faster gains.

How to Perform the Leg Extension Variation

To perform Stern’s leg extension variation, follow these steps:

1. Start by adjusting the leg extension machine to fit your body.
2. Sit on the machine with your back firmly against the backrest and your toes pointing slightly inward.
3. Grasp the handles of the machine for stability.
4. Extend one leg at a time, pushing the weight up and fully contracting your quads at the top of the movement.
5. Hold the contraction for a count of two seconds, then slowly lower the weight back down.
6. Repeat for a total of 21 reps, performing seven reps with your toes pointing in, seven with your toes pointing straight, and seven with your toes pointing out.

This technique, known as “21s,” is a challenging way to increase intensity and really burn out your quads. By using different toe positions, you’ll hit different areas of the quad muscles, leading to a more well-rounded sweep. Plus, the continuous tension throughout the exercise will help you get that coveted quad definition.

Adding Stern’s Technique to Your Routine

Ready to blast your quads with Stern’s leg extension variation? Here are some tips to get you started:

• Incorporate this exercise into your leg day routine at least once a week.
• Start with a light weight to master the proper form and ensure you’re activating your quads correctly.
• Gradually increase the weight as you get stronger.
• Ensure you’re using a full range of motion and avoiding any swinging or jerking movements.
• Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection.
• For an extra burn, try doing a single-leg leg extension variation with a kettlebell behind your ankle.

By incorporating Erin Stern’s quad-activating leg extension technique into your routine, you’ll witness noticeable gains in your quad sweep. Don’t wait until 2023 for bigger quads – start now and see the results for yourself!

Variation #1: Single-Leg Leg Extensions for Balanced Quads

When it comes to quad development, it’s important to work all angles and muscles of your thighs. One variation that can help you achieve a balanced quad sweep is the single-leg leg extension.

This exercise focuses on isolating each quad individually, which helps to ensure that one leg is not compensating for the other during the movement. By doing this exercise, you can correct any imbalances between your legs and achieve symmetrical quad development.

To perform the single-leg leg extension, start by adjusting the leg extension machine so that the pad is just above your ankle. Sit on the machine and place one foot under the foam roller, with your toes pointing slightly inward. Your other leg should be extended straight out in front of you, off the machine.

Hold onto the handles of the machine for stability and engage your core. Slowly lift the leg that’s under the foam roller, extending it fully until it’s parallel to the floor. Hold the contraction for a second or two, and then slowly lower it back down to the starting position.

Repeat this movement for the desired number of reps on each leg. It’s important to focus on squeezing your quad muscles at the top of the movement, and to maintain a controlled and smooth tempo throughout.

The single-leg leg extension is a great way to target the outer quad muscles and produce a burn like no other. It also helps to improve muscle definition in your quads, as it requires you to hold an isometric contraction at the top of the movement.

Try incorporating this variation into your leg workout to see gains in both strength and size. Remember to start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as you get stronger.

Benefits of Single-Leg Leg Extensions:

• Targets the outer-quad muscles for improved quad sweep.
• Helps to correct any muscle imbalances between the legs.
• Improves muscle definition in the quads.
• Requires focus and control, leading to better mind-muscle connection.
• Isolates each quad individually for balanced development.

Variation #2: Slow and Controlled Leg Extensions for Muscle Engagement

One of the best ways to improve quad sweep is by incorporating different variations of leg extensions into your workout routine. In this article, we will focus on Variation #2: Slow and Controlled Leg Extensions for Muscle Engagement.

While the first variation emphasized single-leg extensions, this variation involves both legs working together. The goal is to engage the quad muscles, particularly the outer quad sweep, in a slow and controlled manner.

To perform this exercise, start by sitting on a leg extension machine with your back against the pad and your feet behind the pad. Adjust the weight to a level that challenges you, but allows you to maintain proper form throughout the movement.

Slowly extend your legs out until they are straight in front of you. Hold this position for a brief isometric contraction, focusing on squeezing your quad muscles. Then, slowly lower the weight back to the starting position, taking at least twice as long as the extension.

This slow and controlled movement targets the quad muscles more effectively than quick, explosive extensions. It also places less strain on the knee joint, reducing the risk of injuries.

Research from Harvard University also supports the benefits of slow and controlled movements for muscle engagement. This type of activity allows for a greater recruitment of muscle fibers and stimulates more muscle growth.

To add an additional challenge to this exercise, you can try holding a kettlebell or other weight behind your ankles while performing the leg extensions.

If you’re aiming for a ripped and shredded quad sweep, incorporating these three variations of leg extensions into your workout routine can help you achieve your goals. Remember to always listen to your body and adjust the weight and reps as needed.

Now that you know about Variation #2: Slow and Controlled Leg Extensions for Muscle Engagement, give it a try in your next leg day workout and witness the gains for yourself!

Variation #3: Extended Range Leg Extensions for Greater Quad Development

In the world of bodybuilding, Erin Stern is a name that needs no introduction. With her ripped physique and numerous Olympia wins, she is a force to be reckoned with in the fitness world. If you want to follow in her footsteps and make serious quad gains, then this variation of leg extensions is for you.

After doing some research, Erin found that the standard leg extension primarily targets the outer quad, leaving the inner quad underdeveloped. So, she came up with a variation that would better target the outer-quad sweep and produce a more defined look.

In this variation, Erin uses a narrower stance with her toes-in. By doing so, she really isolates the outer quad and hits it from a different angle than ever before. This narrow stance also puts less stress on the knees, reducing the risk of injuries.

Now, let’s dive into the details of how to perform this variation. Start by setting up the leg extension machine with the pads positioned just above your ankles. Sit back on the seat with your back straight and hold the handles for support.

Next, place your feet in a toes-in position, with your heels together and your toes pointing outward. This will activate your quad muscles and give your thighs a burn like never before.

Now, slowly extend your legs until they are fully straight, squeezing your quads at the top of the movement. Hold this position for a second to really engage the muscles, and then lower the weight back down in a controlled manner.

When performing this variation, it’s important to focus on the negative portion of the movement. By slowing down the descent, you’ll create more time under tension, which leads to greater muscle activation and development.

Erin recommends doing three sets of seven to ten reps with a moderate weight, really pushing yourself to the limit. After performing this variation, you’ll undoubtedly feel the burn in your quads, knowing that you’ve witnessed a new level of quad development.

So, the next time you hit the gym, give this variation a try and see how it affects your quad gains. With Erin Stern’s seal of approval, you know you’re in for a killer workout that will take your quad definition to new heights.

Common Mistakes to Avoid when Performing Leg Extensions

Leg extensions are a popular exercise for targeting the quadriceps, but if done incorrectly, they can lead to injuries and inefficient muscle gains. Here are some common mistakes to avoid when performing leg extensions:

1. Using too much weight

One of the worst mistakes you can make while doing leg extensions is using too much weight. Going heavy might seem like a good idea to build bigger quads, but it can put excessive strain on your knees and lead to injuries. Start with a weight that allows you to perform the exercise with proper form, and gradually increase the resistance as you get stronger.

2. Neglecting other leg muscles

Leg extensions primarily target the quadriceps, but it’s important not to neglect your other leg muscles. To maintain balance and prevent muscle imbalances, incorporate exercises that target your hamstrings, glutes, and calves into your leg workout routine.

3. Incorrect foot placement

The position of your feet during leg extensions can affect which part of the quadriceps is targeted. It is a common mistake to keep your feet in a toes-in position, which primarily works the outer quad. To fully engage all parts of the quads, try different foot stances such as toes-in, toes-out, and neutral.

4. Lack of control during the movement

Rushing through leg extensions can lead to using momentum instead of your muscles to lift the weight. To make your quads work harder and prevent cheating, focus on slow and controlled movements. This will maximize muscle activation and create a stronger mind-muscle connection.

5. Not utilizing variations

Leg extensions offer several variations that can target different parts of the quadriceps. Experiment with single-leg extensions, 21s (partial reps at different ranges of motion), and isometric holds to make your workout more challenging and to target specific areas of the quads.

6. Ignoring the mind-muscle connection

One of the biggest mistakes when performing leg extensions is not focusing on the mind-muscle connection. To get the most out of this exercise, imagine your quads contracting and squeezing throughout the entire movement. This mental focus will help you engage the quadriceps more effectively and produce better results.

Avoiding these common mistakes will not only help prevent injuries but also ensure that you are getting the most out of your leg extension workout. Take the time to follow these tips and you’ll see faster gains in quad strength and size.

Incorporating Leg Extensions into Your Leg Day Routine

If you’re looking to improve the sweep and definition of your quads, incorporating leg extensions into your leg day routine can be a game-changer. Leg extensions target the vastus medialis, or the inner quad, which is often underdeveloped in many individuals.

Erin Stern, a former bodybuilder and two-time Ms. Figure Olympia winner, recommends three different variations of leg extensions to really blast your quads and add more definition to your legs. These variations can be included in your leg day workout to work different parts of your quads and achieve maximum gains.

The first variation is the single-leg leg extension. This exercise allows you to focus on one leg at a time, producing more tension and isolating the quad muscle. By using only one leg, you can ensure that both sides of your quads are working equally, which can help prevent imbalances and injuries.

The second variation is the double-up leg extension. This variation requires you to double up on the number of reps you usually do. By increasing the volume, you can challenge your quads and stimulate muscle growth. This can be a great way to add more intensity to your leg day routine.

The third variation is the wide-legged leg extension. This stance targets the outer quad and is an effective way to add width and sweep to your quads. By taking a wider stance, you shift the focus to the outer quad and achieve a more balanced look.

Incorporating these three leg extension variations into your leg day routine can yield impressive results. By targeting different parts of your quads and using varying stances, you can stimulate muscle growth and achieve a more well-rounded physique.

So, if you’re looking to improve the sweep and definition of your quads, why not give these leg extension variations a try? With Erin Stern’s stamp of approval and the backing of research, you’ll be well on your way to achieving the quad gains you’ve always dreamed of.

FAQ

What are the benefits of performing leg extensions?

Performing leg extensions can help improve the quad sweep, increase quadriceps strength, and target specific areas of the quadriceps muscle. It can also help with knee stability and improve overall leg development.

How many sets and reps should I do when performing leg extensions?

The number of sets and reps you should do when performing leg extensions can vary depending on your fitness goals and current strength level. It is generally recommended to start with 3-4 sets of 8-12 reps, and adjust the weight accordingly to challenge yourself while maintaining proper form.

What are the different leg extension variations that Erin Stern recommends?

Erin Stern recommends three different leg extension variations to target different areas of the quadriceps muscle. These variations include: traditional leg extensions, single-leg extensions, and partial-range leg extensions.

What is the proper technique for performing leg extensions?

The proper technique for performing leg extensions involves sitting on a leg extension machine with your thighs against the pad and your shins parallel to the floor. Engage your quadriceps muscles to straighten your legs, and then slowly lower the weight back down to the starting position. It is important to maintain control and avoid using momentum to lift the weight.

Can leg extensions help improve knee stability?

Yes, leg extensions can help improve knee stability. By strengthening the quadriceps muscles, leg extensions can provide support to the knee joint and help prevent injuries. However, it is important to use proper form and avoid overloading the weight to avoid putting excessive stress on the knees.

Why is quad sweep important in fitness?

Quad sweep is important in fitness because a well-developed quad sweep adds shape and definition to the thighs, making them look more aesthetic and muscular.