Before moving into the Bikini division, pro bodybuilder Erin Stern won two Olympia titles in the Figure division (2010, 2012). To excel in either division, well-developed, even striated in the latter, leg musculature is necessary to score well in the eyes of the judges. Stern’s training methodology has enabled her to find success in both divisions despite the required differences in aesthetics.
On Sept. 27, 2023, on her YouTube channel, Erin Stern shared three leg extension variations she uses to improve her quad sweep — the outer muscles of the thighs that flare out from the hip before narrowing toward the knees. Watch the exercise breakdown below:
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3 Leg Extension Variations
Similar to training back or chest, Stern believes the upper legs benefit most from a combination of compound (multi-joint) exercises and isolation (single-joint) exercises. The heavier compound lifts will add size, while isolation exercises, such as leg extensions, can promote muscle definition. Isolation exercises are less taxing than the multi-joint movements and are favorably programmed toward the end of training sessions after performing compound movements.
Stern has three specific leg extension variations to improve quad sweep definition:
1. Toes-In Isometric Hold
Moving through a standard leg extension, Stern rotates her toes inward and pauses at the top of each rep. She maintains the same weight and setup as a standard leg extension, but the pause at the top helps her move the tension to the outer portion of her quadriceps. The focus on positioning the tension is a result of an acute mind-muscle connection. The position of the stimulus is more important than the total weight lifted.
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2. Double-Up Single-Leg Negative
Starting with a standard leg extension, Stern removes one leg and slowly brings the bar and pad down to its resting position. She alternates between legs, using a weight heavier than she’d use for single-leg extensions yet lighter than a two-legged leg extension. This variation promotes strength during eccentrics. Stern’s trick is to control the eccentric while ensuring the hips remain stable against the seat.
3. 21s
Stern closed her training with 21s to burn out her quads to promote hypertrophy. Using a weight similar to the double-up single-leg negative variation, Stern performs seven half-reps in the bottom range of the movement, then seven half-reps at the top range, and then closes with seven full reps for a total of 21 reps per set.
Stern says not to go super heavy with leg extensions for all of her recommended variations. Hack squats and other compound movements build size. At the same time, isometric exercises like leg extensions with medium weights and sufficient volume — think in the eight to 16 rep range (21s being the outlier) — sharpen muscular definition.
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Featured image: @2x_ms_olympia on Instagram
