Fitness
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.
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.
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
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.)
Fitness
Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
1. A quick mobility refresh
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
2. Easy-paced walking
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
3. Short movement breaks during the day
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
4. Slow movement paired with breathing
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
5. Gentle stretches to wind down
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.
The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.
Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.
“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.
Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.
Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.
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However, exercise pro and personal trainer Emma McCaffrey has warned against taking part in the competition if you’re a beginner, insisting it’s a “high-intensity competitive event” rather than a “starter programme”.
“Jumping from the sofa to a one km run and a functional station circuit repeated eight times is a massive physiological shock,” she told the Daily Mail.
Emma added that the loud music, “high-octane environment” and “influencer pressure to perform” often leads to beginners ignoring their body’s natural signals to stop.
“As we’ve seen with cases of heart stress and panic attacks, ‘powering through’ can have serious, even fatal, consequences when the cardiovascular system isn’t conditioned for that level of load,” she said.
Meanwhile, weight loss coach Rachael Sacerdoti called it a “recipe for burnout and injury”.
She added that people “suddenly exposing” their bodies to “high-force, high-velocity training” without the proper preparation and conditioning can lead to injuries – with problems in achilles, patella and rotator cuff among the most common.
“When you’re exhausted, your form breaks down, and that’s when injuries happen,” she warned.
“Most beginners don’t have the strength, technique or movement patterns to maintain good form under that level of fatigue.”
Among those who have suffered following a Hyrox event include fitness fan Ashley Whelan, who had a heart attack after his first-ever Hyrox event.
The 37-year-old had trained for months before the competition and, while he didn’t feel 100% on the day itself, he thought it was just “race day nerves”.
However, after he completed his last lap, his heart rate shot up to a whopping 220 beats per minute.
And once he’d finished the event, he started to experience pain in his chest, arm and back – with on-site paramedics quickly completing an ECG test which showed he was in the middle of a heart attack.
What your trainer choice says about you…
Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.
Adidas = fashion ‘sheep’
Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.
Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.
Skechers = boring
The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.
Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.
Vans = living in the past
Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.
Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.
Hoka = fitness fanatic
A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.
Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.
And while they may be great when it comes to exercise, that is where they should stay.
Nike = millennial
A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.
They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.
Veja = tight
The French footwear brand has been around since 2005 but only gained major popularity a few years ago.
They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.
However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.
He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.
Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.
“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.
He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.
“I’m living proof that it can happen to ultra-fit people as well,” he added.
“It’s a case of listening to your body.”
Hyrox has been contacted for comment.
Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.
To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.
Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.
Best home gym essentials seen on TODAY
This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.
From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.
“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”
“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.
“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.
From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”
More home gym essentials to shop
If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.
You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.
Editor’s pick
On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.
According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.
Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.
We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.
Editor’s pick
One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.
From yoga to pilates, this exercise mat can assist with stability and balance during your workout.
Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.
A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.
This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”
The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.
Meet the expert
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.
- Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.
How we chose
The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.
As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.
How do you add Shop TODAY as a Preferred Source on Google?
Google’s new Preferred Sources feature allows users to manually select their favorite publishers and news outlets for a more customizable experience tailored directly to the reader. Once you’ve opted to receive our content, you’ll begin seeing more of our recent and trending articles displayed within your Top Stories news feed.
The easiest way to add us as a preferred source is to click here and type in “TODAY.com.” Once the box is checked and you’ve refreshed the page, Shop TODAY content will start appearing in your feed.
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