The Claim
If you want to get stronger at squats, doing squats is way better than doing leg extensions—but if you want to get stronger at leg extensions, both exercises work about the same.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you want to get stronger at squats, doing squats is way better than doing leg extensions—but if you want to get stronger at leg extensions, both exercises work about the same.
See the scientific wording
Back squat training leads to greater improvements in back squat 3RM strength (+46.7%) compared to leg extension training (+21.3%) in untrained young women after 8 weeks, while both exercises produce similar gains in leg extension 3RM strength (+19.8% vs. +23.4%), suggesting strength gains are more specific to the trained movement pattern.
What the research says
1 studyPeople who did squats got much stronger at squats, but not necessarily at leg extensions. People who did leg extensions got stronger at leg extensions, but not much stronger at squats — so your body gets strong in the exact way you train.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.