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Best weight benches with leg extension: 5 top options for a versatile exercise routine

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Best weight benches with leg extension: 5 top options for a versatile exercise routine

Lower body workout is essential for maintaining the overall balance and physique. So, check out this list of the best weight bench with leg extension that you may try!

Lower body workouts play a key role in improving balance and physique. They help you build strength, flexibility and improve your metabolism. If you have a home gym and you wish to enhance the effectiveness of your lower body exercises, it may be a good idea to invest in a weight bench with leg extensions.

These flat benches offer support while performing lifts like bench presses and shoulder presses. The padded bars or rollers attached to these boards make them perfect equipment for lower body exercises. Targeting the quadriceps directly, the leg extensions attached to these benches offer isolation and focused strengthening of the muscles. So, we have curated a list of the best weight benches with leg extension that you may try for building muscle endurance, strength and definition.

5 best weight benches with leg extension

The best weight benches with leg extension may help you improve your overall fitness. Here are the top options for you:

1. Kobo Heavy Adjustable Bench

Kobo Heavy Adjustable Bench is non-slippery and provides back support. It comes with an adjustable seat, knee support and can be a perfect addition to your home gym. This fitness equipment features 6 level seat adjustment for all exercise positions. It allows you to engage in different exercises like dumbbell row, resistance band pull, sit-ups, push-ups, leg extension, dumbbell curl and more. It promises sturdiness and durability. The thick bench cushion may also provide support to your spine to make your workout session efficient. It also features non-slip foam padded handles to offer security and safety to your ankles and legs.

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2. Dolphy Adjustable Weight Bench for Full Body Workout

This weight for home gym from Dolphy comes with 3 level adjustable seats. This fitness bench is perfect for strength training, forearm trainers, sit-ups and expanders. You may also use this home gym fitness equipment for weight lifting, muscle exercises and more to improve your overall fitness. The cushion of the training platform is filled with a high elastic sponge that makes it soft and wear-resistant. This equipment is more refreshing and breathable to make your workout session enriching. It comes with a front hook sponge and protects your ankles and calves. This bench is especially designed with triangle structure and heavy-duty steel.

3. Reach Multipurpose Gym Bench for Home

If you are looking for equipment for weight bench workout for beginners, this one from Reach might be perfect for you. It is made from high quality steel to ensure its longevity and durability. The main frame of this bench is made of a thickened layer pad and heavy-duty steel. Filled with high density foam, the leather board of this bench promises to offer a comfortable exercise experience. It also features a steel tube which makes this bench sturdy for different workouts. Including this bench in your home can help you perform various exercises like dumbbell press, sit-ups, crunches, concentration curls, reverse flies and more. You may also use this equipment to target specific muscle strength in the chest, arms, shoulders, back and abs.

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4. Zorex ZF – 103 Home Gym Bench

Zorex ZF – 103 Home Gym Bench is made of a thick layer pad and the heavy-duty frame. It has a faux leather board which is filled with high-density foam to offer a comfortable workout experience. The heavy-duty frame makes this weight bench sturdy for different workouts. It comes with a wide base that increases the bearing capacity area and is anti-skid to prevent any movement during exercise. This bench promises incredible stability to promote safety and prevent any risk of injury during the exercise. It is designed with different back positions to meet your needs during workout.

5. KOMSURF Weight Bench

KOMSURF Weight Bench is especially designed with a unique triangle structure and heavy-duty thickened steel. The cushion and seat of this bench is made of high-quality faux leather and high-density sponge to help you feel comfortable during workout. This foldable bench features 9 back positions to meet all your needs during workouts. Great for dumbbell workouts, ab routines or custom fitness, this workout bench prioritises your safety, security and comfort during workout.

Also Read: 5 gym benches for home workouts to improve strength and flexibility

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What are the benefits of a weight bench with leg extensions?

Weight bench workouts can help you improve your balance and stability. Some of the benefits of weight bench with leg extensions are:

  • These fitness equipment supports targeted muscle development as it helps to isolate and strengthen the quadriceps. This allows you to take a more focused approach towards muscle development, addressing muscle imbalances and weakness.
  • Leg extensions performed on weight benches help you improve your leg strength which is important for various exercises and daily activities.
  • These benches also help improve your knee stability and reduce the risk of injury during workout. A weight bench with leg extension can help you strengthen your muscles around the knee joint to provide support and reduce the likelihood of strains or tears.
  • They offer versatility in training because this equipment allows you to perform a wide variety of exercises.
  • The adjustable and foldable design of these equipment makes it convenient to use and store.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

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Preschoolers with better fitness have sharper brains, study finds

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Preschoolers with better fitness have sharper brains, study finds

New research reveals that preschoolers who jump, run, and play more develop stronger memory and problem-solving skills—highlighting the critical role of movement in early learning.

​​​​​​​Study: Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. ​​​​​​​Image Credit: Lopolo / Shutterstock

Could a child’s ability to jump, run, or hold a grip predict their future cognitive skills? In a recent study published in the journal Pediatric Research, a research team in Spain reported that preschoolers with better physical fitness perform significantly better on tasks requiring working memory, inhibition, and cognitive flexibility. These findings highlighted the need to integrate movement-based activities into early education to foster both physical and cognitive development.

Physical Activity and Cognition

Growing evidence from research on childhood obesity and metabolic disorders has emphasized the importance of optimal levels of physical activity in children. However, emerging studies indicate that physical activity is also important for developing cognitive function.

Executive function (EF) includes essential cognitive abilities such as working memory, inhibitory control (resisting distractions), and cognitive flexibility (adapting to new rules). These skills help children plan, follow instructions, and manage tasks. Prior research shows that physical activity positively impacts EF in school-aged children and adolescents, but studies on preschoolers remain limited.

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However, the exact relationship between different physical fitness components, sedentary time, and EF is still debated. Some studies suggest that cardiovascular fitness profoundly impacts cognitive development, while others emphasize muscular strength or agility. Additionally, the effects of reducing sedentary behavior on cognitive performance have not been thoroughly explored in young children. The present study aims to bridge this knowledge gap by examining how physical fitness and activity influence specific EF domains in preschoolers.

Investigating the Association

The study examined the associations between physical fitness, physical activity, sedentary behavior, and four EF domains in preschoolers aged 3–5. The researchers conducted a cross-sectional study involving 241 children from two schools in Pamplona, Spain.

The PREFIT battery was used to assess physical fitness levels. This battery is a standardized test that measures muscular strength (via handgrip strength and standing long jump), speed/agility (using a 4×10 m shuttle run), and cardiorespiratory fitness (through a 20 m shuttle run). Each child’s test performance was adjusted for age and sex and combined into an overall fitness score.

Executive function was measured using the Early Years Toolbox, an iPad-based cognitive assessment that evaluates visual-spatial working memory, phonological working memory, inhibition (via a “Go/No-Go” task), and cognitive shifting (via a card-sorting task). Children wore a GENEActiv accelerometer to measure activity levels for six consecutive days, recording physical activity and sedentary time. The researchers then analyzed the relationships between these variables while controlling for confounding factors such as sex and age.

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Major Findings

The research suggested that preschoolers with higher overall fitness levels performed significantly better on all EF tasks. Specifically, better physical fitness was associated with stronger visual-spatial and phonological working memory, improved inhibition, and enhanced cognitive shifting. Speed/agility and muscular strength showed the strongest associations with EF among individual fitness components, while cardiorespiratory fitness had a moderate but positive impact.

Additionally, greater engagement in total physical activity (light, moderate, and vigorous combined) correlated with better working memory and inhibitory control. Conversely, higher sedentary time was linked to lower performance in phonological working memory and inhibition, though no significant association was found with cognitive shifting. The results suggested that reducing prolonged sitting and increasing movement-based activities in early childhood may significantly enhance specific aspects of cognitive function. However, moderate-to-vigorous physical activity (MVPA) levels did not correlate strongly with EF, indicating that total movement volume, rather than exercise intensity alone, may be more important at this developmental stage.

Limitations and Future Research

Despite these compelling findings, the study has some limitations. As a cross-sectional study, it could not establish causality between fitness levels and cognitive performance. The researchers believe that longitudinal research is needed to confirm whether improving fitness directly enhances EF. Additionally, while accelerometer-based measurements provide objective data, they might not capture all aspects of physical movement, such as unstructured play. The sample’s limited diversity (two schools in one region) may also affect generalizability.

Conclusions

In summary, the study emphasized the importance of physical activity and fitness in shaping specific cognitive skills in preschoolers. The results showed that encouraging movement and limiting sedentary behavior can positively impact working memory and inhibition and indicated that educators and parents should prioritize active play, structured exercise, and movement-friendly learning environments to support children’s cognitive growth. Further research, particularly longitudinal studies, is also needed to determine the long-term effects of these associations.

Journal reference:

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  • García-Alonso, Y., Ramírez-Vélez, R., Legarra-Gorgoñon, G. et al. (2025). Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. Pediatric Research, DOI:10.1038/s41390-025-03946-w, https://www.nature.com/articles/s41390-025-03946-w
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Number one selling exercise bike on Amazon is sale for under $300: ‘This is my go-to’

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Number one selling exercise bike on Amazon is sale for under 0: ‘This is my go-to’

A best-selling exercise bike on Amazon Australia is currently on sale for a limited time only for just $254.99.

This Merach Exercise Bike is perfect if you’re looking to workout from home, stay fit and healthy while also saving time and money.

What’s great about this exercise bike is that it goes beyond just a stationary ride.

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It offers customers a dedicated app that enhances their fitness journey, the app provides tailored training plans and free fitness courses so you can find the best workout for you.

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This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals.
This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. Credit: Amazon Australia

Whether you’re looking to improve your cardio, strength, or endurance, the app has something for you.

The integration with the app also allows users to track their progress in real-time, making it easier to stay motivated and committed to your fitness goals.

This customised approach ensures that every rider, whether a beginner or those who are more advanced, can make the most of their exercise routine.

Alongside the app, the Merach Exercise Bike offers easy performance tracking that provides users with key metrics like time, distance, calories burned, and more.

The exercise bike has a 4.4-star rating on Amazon Australia’s website.The exercise bike has a 4.4-star rating on Amazon Australia’s website.
The exercise bike has a 4.4-star rating on Amazon Australia’s website. Credit: Amazon Australia

This real-time data helps users assess their progress and adjust their workout routine to achieve their desired results.

Whether you’re aiming to burn fat, build endurance, or boost overall fitness, having access to detailed performance data is invaluable for making continuous improvements.

The bike’s The adjustable seat and handlebars offer a customisable fit, ensuring that riders of different body types can achieve a comfortable and ergonomic riding position.

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The bike is suitable for users between 4’8” and 6’2” in height, making it accessible for a broad range of individuals.

The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience.
The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. Credit: Amazon Australia

Plus the bike’s spring seat cushion increases the shock absorption effect and reduces exercise pain.

And the double-slot water bottle holder can not only replenish water at any time, but also store your personal belongings.

Shoppers have given the exercise bike a 4.4-star rating on Amazon Australia’s website.

“This is a go-to for everyone in the household. Great way to exercise while watching a movie,” one reviewer wrote,

“This bike is excellent,” another shopper commented.

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“This bike is so well designed and comfortable,” a third person wrote.

To purchase this Merach Exercise Bike, head to Amazon Australia’s website here.

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Fredrik Eklund Gives a Major Update on His Health Journey: “Finally” (PHOTO) | Bravo TV Official Site

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Fredrik Eklund Gives a Major Update on His Health Journey: “Finally” (PHOTO) | Bravo TV Official Site

Fredrik Eklund is sharing the latest on his health journey. 

How to Watch

Catch up on Million Dollar Listing New York on Peacock or Bravo.

On February 24, the Million Dollar Listing Los Angeles and Million Dollar Listing New York alum took to his Instagram Stories to share a progress report about his fitness. “Finally got over 200 pounds of muscle,” he wrote over a snapshot of what appeared to be a Rice Lake Healthweigh scale that has more detailed measurements, including BMI (body mass index). 

Judging by the photos and the measurements, it seemed Fredrik was celebrating the fact he’s put on more muscle and lost more fat in pounds. 

Details on Fredrik Eklund’s health & fitness journey 

In addition to tracking his weight, Fredrik has also kept us informed about how his body and overall aesthetic has changed via several Instagram Stories. 

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In December 2024, for example, the realtor showed off his toned physique. “Finally back in shape,” he wrote over the image. He then playfully added, “Calm down, it’s just Instagram,” hinting at the online attention his skin-baring photo might receive from his fans and followers. 

His December shirtless selfie isn’t the first time Fredrik has flaunted his figure. In November, he posted another shirtless photo, wearing bright yellow running shorts on one of his serene runs by the beach. 

“Another beach run,” Fredrik wrote over the snapshot, noting it was part of his “mini-steps back to shape.” He also jokingly commented on his visible deodorant in the shot.

In a separate Instagram Story, Fredrik captured a breathtaking Miami sunset while reflecting on his hectic life as a real estate mogul and father.

“After a very long week and lots of difficult deals and hundreds of hours of negotiations and pushing my crazy ideas through to people that might like them or not like them…finally sitting here on the beach appreciating the last big supermoon of the year before the kids come home,” he wrote over an idyllic snapshot of the sunset and beach. “Appreciating the little things.” 

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Inside Fredrik Eklund’s life in Miami 

Moreover, in an additional Story shared around the same time, Fredrik took a moment to appreciate the beauty around him in a snapshot of his son, Freddy, looking out at the beach from the balcony of their home. (Fredrik relocated to Miami, Florida, in 2024 with his husband Derek Kaplan, and their adorable twins Freddy and Milla following the sale of their Beverly Hills home for $10 million). 

Fredrik’s post highlighted his gratitude for the small moments as he and he son enjoyed the glowing sunset. 

Read more here about Fredrik’s new life in Miami with his family. 

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