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.

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Evidence from Studies

Supporting (1)

Community contributions welcome

Comparison of Muscle Hypertrophy and Strength Adaptations Induced by Back Squat and Leg Extension Resistance Exercises

Randomized Controlled Trial

Human

2025 Dec 12

People 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.

Contradicting (0)

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No contradicting evidence found

Source Study

Comparison of Muscle Hypertrophy and Strength Adaptations Induced by Back Squat and Leg Extension Resistance Exercises

Score: 48

DOI: 10.1519/JSC.0000000000005338

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