When most people think of a bench with leg extension, they picture the classic leg extension and maybe a few chest presses — but that’s just scratching the surface. With a little creativity, this versatile piece of equipment can unlock a full-body workout, saving space and delivering serious results.
At TROJAN FITNESS, we’ve seen how a quality bench with leg extension transforms an ordinary home gym into a complete training station. Whether you’re chasing strength, muscle tone, or functional fitness, this multi-purpose bench can help you get there — and then some.
Let’s explore five underrated exercises you can perform on your bench with leg extension that go well beyond the basics.
? 1. Bulgarian Split Squats – Build Single-Leg Strength and Balance
If you’re looking for an exercise that tests your strength, stability, and coordination all at once, the Bulgarian split squat is your go-to move.
How to do it:
Stand about two feet in front of your bench.
Place the top of one foot behind you on the bench.
Lower your back knee toward the floor, keeping your chest tall and front knee aligned with your toes.
Drive through your front heel to return to standing.
This move isolates one leg at a time, improving balance while strengthening your glutes, quads, and hamstrings. You can add dumbbells for extra resistance.
? Trainer Tip: Focus on slow, controlled movement to engage your stabilizing muscles and prevent wobbling.
? 2. Seated Leg Curl – Hit the Hamstrings Hard
Your bench with leg extension isn’t just for quads — it can also be used to target your hamstrings if it comes with a dual-function attachment.
How to do it:
Sit upright on the bench with your legs straight and the padded roller just above your ankles.
Grip the side handles and slowly curl your legs down toward the floor.
Squeeze your hamstrings at the bottom before returning to the start position.
This exercise builds the often-neglected hamstrings, which are vital for knee health and lower body power.
? Trainer Tip: Avoid swinging your legs — control the movement both up and down for maximum muscle activation.
?️ 3. Dumbbell Pullover – Strengthen Your Chest and Lats
The dumbbell pullover is one of the most underrated exercises you can do on a bench. It bridges the gap between chest and back training, making it a true upper-body powerhouse.
How to do it:
Lie flat on your bench, holding a dumbbell with both hands above your chest.
Keep a slight bend in your elbows and slowly lower the weight behind your head until you feel a stretch in your chest and lats.
Pull the dumbbell back up to the starting position.
This movement helps expand your rib cage, strengthen your shoulders, and build overall upper-body coordination.
? Trainer Tip: Keep your core tight and avoid arching your back — your abs should stay engaged throughout the movement.
? 4. Leg Extension with a Twist – Add Isometric Holds
Sure, the leg extension is the bench’s bread and butter, but you can take it to the next level by adding isometric holds and slow negatives.
How to do it:
Sit comfortably with the roller just above your ankles.
Extend your legs until they’re parallel to the floor.
Hold the top position for 2–3 seconds, squeezing your quads hard.
Slowly lower the weight over 4–5 seconds.
This variation increases time under tension, which enhances muscle definition and endurance.
? Trainer Tip: Don’t lock your knees at the top — keep a small bend to protect your joints.
? 5. Reverse Crunch – Sculpt Your Core
Your bench with leg extension can double as a solid platform for core training, too. The reverse crunch is a killer ab move that targets your lower stomach muscles — a spot that’s tough to hit with traditional crunches.
How to do it:
Lie flat on your bench and hold the sides for stability.
Bring your knees up toward your chest, lifting your hips slightly off the bench.
Slowly lower your legs back down without touching the bench completely.
This controlled movement strengthens your core, improves posture, and enhances stability during heavy lifts.
? Trainer Tip: Focus on using your abs to lift your legs, not momentum.
? Bonus Move: Step-Ups with Dumbbells
Want to turn your bench into a mini leg-day machine? Try dumbbell step-ups. Simply step one foot onto the bench, press through your heel to stand tall, and lower back down. This simple exercise builds explosive leg power, coordination, and balance — all in one motion.
⚙️ Why a Bench with Leg Extension Is a Smart Investment
What makes this equipment so powerful is its versatility. You’re not limited to one or two movements — you can train every major muscle group without needing multiple machines.
Here’s what you get with a quality bench from TROJAN FITNESS:
Adjustable positions for incline, flat, or decline training
Durable padding for comfort and stability
Smooth leg extension and curl attachments
Compact, space-saving design perfect for home gyms
Whether you’re building muscle, recovering from an injury, or just staying fit, this one piece of equipment keeps your workouts dynamic and efficient.
? Final Thoughts
A bench with leg extension is far more than a quad machine — it’s a full-body training tool waiting to be explored. With a bit of creativity, you can perform everything from compound lifts to isolation movements, all in one compact setup.
If you’re ready to take your home workouts to the next level, check out the range of premium benches available at TROJAN FITNESS. Our team can help you choose a model that suits your goals, space, and budget.
? Call TROJAN FITNESS today at 1300 876 526 or visit us online to find the perfect bench with leg extension for your home gym.
