What are the best leg machines at the gym for leg day? What are the benefits of using leg machines and how to properly use them?

Why Use Leg Machines at the Gym?

Using leg machines at the gym is an effective way to build muscle in a safe and controlled manner. Leg machines guide you through the movement pattern, providing more stability than working with free weights. This allows you to focus on proper form and technique, before gradually increasing the resistance. The machine’s support means your efforts are directed towards the major muscle groups, creating a solid foundation for when you transition to full weights.

Best Leg Machines to Use at the Gym

1. Leg Press Machine

The leg press machine is one of the most popular leg exercise machines at the gym. It’s an excellent supplementary exercise to squatting, as the machine’s support reduces the need for balance and coordination. This isolates the work on your quadriceps, allowing you to press more weight than you can squat. There are three common types of leg press machines: vertical, horizontal, and 45-degree. The seated position allows you to safely train to muscular failure, using the safety stoppers to prevent injury.

To target different muscle groups, you can adjust your foot placement on the leg press. Placing your feet hip-width apart with the legs at 90 degrees will focus on the quadriceps. Placing your feet “high and wide” will target the glutes more. Remember to keep a slight bend in the knees and avoid locking them out to prevent injury.

2. Leg Extension Machine

The leg extension machine is a great starting point for new strength trainers, as it has a simple setup. It’s a seated exercise where a weighted pad rests on the top of the lower legs, starting with the knees bent at 90 degrees. The quadriceps contract to extend the knee and lift the legs. The primary benefit of the leg extension machine is to isolate the quadriceps, which can be done by working both legs at the same time or unilaterally to balance your left and right sides.

3. Hack Squat Machine

The hack squat machine has a similar motion to the leg press, but applies the load to the lifter differently. In the hack squat, the lifter stands beneath shoulder pads against a backrest on a fixed platform, usually at a 45-degree angle. As you squat, the machine will maintain the angle. Hack squat machines are a great middle ground between barbell squats and leg press machines, providing support while targeting the quads, glutes, hamstring, and calves. Adjusting the foot positioning can also help to target different muscle groups.

4. Leg Curl Machine

The leg curl machine isolates the lower part of the posterior chain, namely the glutes, hamstrings, and calves. The machine requires you to lie face down, with the roller pad placed just above the heels. To perform a leg curl, bend the knees and draw the heels towards the glutes. You may also see a seated leg curl, which is as simplistic and low-impact as its lying counterpart. Similar to the leg extension, you have the added benefit of training both bilaterally and unilaterally to strengthen any muscular imbalances.

5. Hip Abductor Machine

The hip abduction is the movement of the leg away from the midline of the body. The hip abductor machine targets this movement, working the abductor muscles of the hips and outer thighs. This can help improve hip and leg stability, as well as target specific muscle imbalances. The seated position and guided motion of the machine make it a safe and effective option for building strength in the hip abductors.

Proper Technique and Safety Considerations

When using leg machines at the gym, it’s important to focus on proper form and technique to get the most out of the exercise and prevent injury. Here are some tips to keep in mind:

• Maintain control throughout the movement, avoiding jerky or explosive motions.
• Keep your core engaged to stabilize your spine.
• Avoid locking out your joints, especially the knees, to prevent hyperextension.
• Start with a light weight and gradually increase the load as you get stronger.
• Pay attention to your body and stop if you feel any pain or discomfort.
• Consider working with a personal trainer, especially if you’re new to strength training, to ensure proper form.

Incorporating Leg Machines into Your Workout

Leg machines can be a great addition to your leg day routine, but they shouldn’t be the only exercises you do. Incorporate a variety of exercises, including free-weight exercises like squats and deadlifts, to target all the muscles in your lower body and create a well-rounded workout. Remember to listen to your body, vary your exercises, and gradually increase the intensity to see the best results.

Conclusion

Leg machines can be a valuable tool in your fitness arsenal, allowing you to build strength and muscle in a safe, controlled manner. By understanding the benefits and proper use of leg machines like the leg press, leg extension, hack squat, leg curl, and hip abductor, you can create a comprehensive leg day routine that helps you achieve your fitness goals. Just remember to focus on proper form, start light, and gradually increase the intensity as you get stronger.

8 Best Leg Machines at the Gym for Leg Day

We all know you should never skip leg day, but with all the machines you can use to develop your lower body, it can be hard to figure out which leg workout machines to use. 

If you find yourself skipping leg day because you’re unsure of what to do or how to get started, you’re at the right place. Today, we’ll look at eight of the best gym machines for legs, their benefits, and some safety tips to consider. Are you ready? Let’s get started! 

Why Use Leg Machines at the Gym? 

You should use leg machines at the gym because leg machines are one of the most effective ways to build muscle in a safe, controlled way. The machine will guide you through the movement pattern, providing more stability than working with free weights. This means you can focus on nailing your form and technique. 

Once you’ve mastered your form, then you can focus on hypertrophy. Because the machine is providing stability, all of your efforts are going to major muscle groups. This creates a solid foundation for when you transition to full weights. 

Let’s break down each machine so you can get after it!

Best Leg Machines to Use at the Gym

8. Leg Press Machine

Arguably the most popular leg exercise machine at the gym, the leg press is an excellent supplementary exercise to squatting. The support of the device means less balance and coordination are required. This isolates the work to your quadriceps, meaning you’ll probably be able to press more than you can squat. 

The three most common types of leg press machines differ based on the angle the exercise is performed at. The vertical leg press will have you positioned on your back. The horizontal leg press is performed from a seated position and the 45-degree leg press will have your back at a 45-degree angle. The seated position allows you to safely train for muscular failure, using the safety stoppers to prevent injury.

One benefit of the leg press machine is that you can switch the focus to different muscles by varying your foot position. For quads, position the feet hip-width apart with the legs at 90 degrees. Placing your feet ‘high and wide’ will focus the exercise more on your glutes. 

Your knees should remain slightly bent throughout. Avoid locking out the knees and keep the pressure on your muscles rather than your joints. This will help to prevent injury. The seated position also allows for more awareness of your knee traction, keeping the knees tracking outside the middle toe to prevent them from collapsing in/rolling out will help to prevent unnecessary stress on the knee joint. 

7. Leg Extension Machine

If you’re new to strength training, the leg extension machine is a great place to start because it has a simple setup. This is a seated exercise where a weighted pad rests on the top of the lower legs, starting with the knees bent at 90 degrees. The quadriceps contract to extend the knee and lift the legs. The primary benefit of the leg extension machine is to isolate the quadriceps. This can be done by working both legs at the same time, or by working unilaterally to balance your left and right sides.  

6. Hack Squat Machine

The hack squat has a similar motion to the leg press. While they target similar muscle groups, each machine applies its load to the lifter differently. In the hack squat, the lifter stands beneath shoulder pads against a backrest on a fixed platform, usually at a 45-degree angle. As you squat, the machine will maintain the angle. 

Hack squat machines are a great middle ground between barbell squats and leg press machines. You get the support the machine provides–similar to the leg press–but you can target the quads, glutes, hamstring, and calves.

Another similarity to the leg press machine, alternating the foot positioning will allow for different muscles to be targeted. For example, a lower foot placement will have a higher focus on quads, glutes, and calves with less emphasis on hamstrings.  

5. Leg Curl Machine

We’ve covered A LOT of quad-focused machines so far (but if you still want more here are some TRX squat variations). Let’s mix it up and switch our focus to the hamstrings. Like the leg extension machine, this is a great starter exercise, isolating the lower part of the posterior chain, namely the glutes, hamstrings, and calves. 

The machine requires you to lie face down, with the roller pad placed just above the heels. To perform a leg curl, bend the knees and draw the heels towards the glutes. You may also see a seated leg curl, which is as simplistic and low-impact as its lying counterpart. Similar to the leg extension, you have the added benefit of training both bilaterally and unilaterally to strengthen any muscular imbalances. 

4. Hip Abductor Machine

Hip abduction is the movement of the leg away from the midline of the body. This makes the hip abduction machine the one with the pads positioned on the outside of the thighs. As the legs are pressed outwards, the hip abductors and gluteus maximus are utilized. 

The abductor and adductors (which work to draw the legs towards the midline of the body) are stabilizing muscles for your knees and pelvis as you walk. This means you won’t need to use a heavy weight or load. Instead, focus on strengthening these muscles to support the surrounding joints, especially if a lack of hip strength is causing your hip or knee pain.

3. Smith Machine

The Smith machine differs from a regular squat rack because the barbell is fixed and slides up and down using a carriage system with safety stoppers along the track. The increase in stability makes the Smith machine a popular choice for unilateral exercises such as split squats and single-leg deadlifts.

The Smith machine is incredibly versatile and whilst not specifically a leg machine, you could use it as a one-stop shop for your next leg day. Looking to train your quads and glutes? Try the Smith machine back squat. Focusing on hamstrings and glutes? Simply adjust the stoppers for your Romanian deadlift. You can even grab a bench and set up for hip thrusts, lunges, standing calf raises–the list goes on. 

2. Calf Machine

Isolating your calves builds a foundation of strength for your lower body. Your calf consists of two muscles: the smaller soleus muscle and the larger gastrocnemius muscle. Together, these muscles support the rest of your lower limb. They can absorb force, provide ankle and knee stability, and generate power for jumps. 

You’ll usually find either a standing and/or seat calf raise machine in your gym. These machines can be plate-loaded or are on a pulley system. The standing machine will have pads that rest on your shoulder and for the seated machine, the pads will rest just above the knee. Both leg machines have a platform to place the balls of your feet on with enough depth to lower your heels. If your gym has neither, fear not! You can also utilize the Smith machine for your calf raise by using a stable raised platform, or by modifying your foot placement on a leg press machine. Another benefit of training your calves is improved ankle flexibility and mobility, both of which can help achieve greater squat depth.

1. Half Rack for Squats 

Half racks are incredibly versatile and can be used for a number of different exercises. They take up less space than a full rack, consisting of two vertical posts with adjustable bars on each side. This allows you to set the height of your barbell to your preferred level. These adjustable bars also act as a spotter by providing a fail-safe to prevent the bar from hitting the floor if you fail a lift. 

By using a half rack for your squats you’ll be stable in your setup and safe if you drop the weight. 

Safety Tips for Leg Workouts

As with any exercise, it’s important to think about safety first. Because of the stability provided by most machines, it’s possible to fall into a false sense of security. Here are some tips to get the most from your workout:

1. Work with a personal trainer: Try a one-off session to set a program or more regular sessions to focus on form correction and personalized modifications for your body mechanics. This will help to reduce the risk of injury and fast-track your progress and results!
2. Know your machine: Take the time to acquaint yourself with the safety features of the model you’re using. Different machines will have different setups, and you don’t want to be searching for the safety handle whilst failing a lift. 

Start light: Focus on getting a full range of motion before being tempted to stack on the weights.

7 Best Leg Machines at the Gym (Plus Benefits, Muscles Worked, and More)

Looking for a detailed breakdown of all of the leg machines at your local gym? Look no further. Here’s a full look at all of the leg workout machines including muscles worked, benefits, and more.

Stepping into the gym, you’ll quickly notice that there is no shortage of machines for strength training.

From free weights to machines, there are lots to choose from!

So much so, that you can quickly get overwhelmed.

Fret not, mon frere.

In this guide to the best leg machines at the gym, we will look at the top machines for developing lower body strength and muscle.

We’ll look at the benefits of each, muscles worked, and what you need to know about taking leg day to the next level.

Let’s get after it.

Why use leg machines at the gym?

Training your legs regularly and frequently at the gym not only helps build lean muscle tissue, but also helps keep your metabolism roaring (speeding up fat burn), supports functional movements like walking and sitting, and can also help combat and manage chronic health conditions.

While more experienced lifters will use free weights (barbells, squat racks, dumbbells, etc), for the beginner lifter, or the lifter who wants to accessorize their workout regimen with something new, there are some excellent leg machines at your disposal.

The key benefits to training on a machine include:

✅ Excellent for isolation – Strength training machines remove the stability requirements that are inherent in free weight training. You don’t have to worry about balancing yourself. That means all of your efforts is being expended by the major muscle groups.

✅ Great for developing confidence in the gym – People new to the gym are frequently intimidated by the clang-and-bang of racks and iron. Machines are a great introduction to strength training and building confidence before moving on to free weights as they provide a controlled environment for lifting, with safety hooks, latches, and locks that prevent the weight from going beyond the designated range of motion.

✅ Shorter learning curve – The potential of getting hurt with free weights is very real. The added technical difficulty of the big lifts—deadlifts, squats—which are not as simple as they look, means taking more time to properly learn the fundamentals of the lift. Machines, because they guide you through the movement, require less of a learning curve to perform correctly (and safely!).

✅ Better for hypertrophy – Another huge benefit of leg machines—and this goes for beginners and experienced lifters alike—is that they are AWESOME for higher rep sets where you are trying to hit maximum hypertrophy. The combination of targeting the major muscle groups, and not expending energy on stabilizer muscles, means you can spend more of your energy on building muscle mass.

✅ Safer for lifting to failure — Machines are also safer to “ditch” when you fatigue and tire out at the end of a set. We’ve all seen the videos on YouTube of lifters getting crumpled like a rusty lawn chair at the tail end of a barbell back squat. Machines allow you lift to failure in a safe and controlled manner.

Okay, now that we have covered some of the perks of using the machines at your gym for leg day, let’s take a look at each machine individually.

Best Leg Machines at the Gym

1. Leg Press Machine

The leg press machine is perhaps the most popular leg machine at my local gym.

There are a lot of benefits of the leg press, including the safety stoppers that prevent the weight from ever collapsing on you, the increased weight that you can leg press compared to squats, and the wide variety of leg press foot placements you can use to target different muscles.

There are a few different types of leg press machines, including the “classic” 45-degree press (where you can really) crank up the weight, as well as horizontal and even vertical leg press machines.

While the leg press primarily works the four muscles in the quadriceps, there are ways to train the glutes on the leg press machine by placing your feet “high and wide.”

The leg press machine is a great choice for general hypertrophy, for those who have weaker knee stabilizers (the VMO in particular, the teardrop-shaped quad muscle right beside your knee), and offers a lot of flexibility in terms of muscles targeted.

See also: 6 Best Smith Machine Leg Exercises (Plus a Sample Leg Workout)

Additionally, the leg press machine can be used as a modified calf raise machine (use the bottom of the footplate for maximum ankle dorsiflexion), making it a one-stop shop for almost all of your leg muscles.

In terms of lower body muscle and strength, safety, and versatility, the leg press is my top–and many other lifters, too!–choice for leg machines.

2. Hack Squat Machine

The hack squat machine looks a lot like a leg press, and in reality, that’s because they often are!

Essentially, doing a hack squat means you flip around and push down instead of up (this is why many home-based leg press machines also have the ability to turn into hack squat machines).

Your local gym is more likely to have a dedicated hack squat machine (which you can also do reverse hack squats on). They are angled in a similar way to the leg press machine, usually at a 45-degree angle.

The exercise is a great balance between free weight squats and the leg press, making it an excellent tool for improving your regular squat while targeting the quadriceps like a boss.

Hack squats are easier on the shoulders and back (especially lifters who don’t can’t externally rotate their shoulders to properly grip the barbell when doing back squats) while still providing the controlled resistance of a machine.

And like the leg press machine, you can safely experiment with hack squat foot positions for targeting different muscle groups.

3. Leg Extension Machine

The leg extension machine is a classic leg development tool found in local gyms.

The super short learning curve makes it an essential exercise for people new to strength training.

Park your butt in the seat, tuck your leg under the roller, adjust the weight, and raise the weight. Pretty tough to mess that up!

Another key benefit of the leg extension includes being able to train unilaterally, meaning you can exercise one side at a time.

This is great for addressing muscle imbalances and keeping you honest about training both sides of your body with equal vigor.

Leg extensions really target the quadriceps, allow you to build better muscle awareness, and they are also a great choice for “finishers” (when you rep out to total failure) as there is no risk of the weight being dropped in an unsafe manner.

4. Leg Curl Machine

Okay, so far all of the leg machines we have covered are geared at targeting the quads.

The leg curl machine mixes things up, being a predominantly hamstring exercise, working the three big muscles in this group, including the biceps femoris, semitendinosus, and semimembranosus (don’t worry—there won’t be a test later).

While this exercise targets the big cables on the back of your legs, other recruited muscles include the calves and glutes.

Having strong hammies is crucial, especially for speed and power-based activities like running and jumping¹, and can also help you develop bulletproof knees.

The leg curl machine is a good starter exercise, but there are some better ways to target your glutes (hip thrusts, for example).

5. Hip abduction/adduction machine

This machine is definitely one of the more awkward leg machines in the gym.

You sit in, spread your legs, either pushing resistance out or pushing it inwards, targeting the abductors and adductors, stabilizer muscles that help you move properly, whether that’s walking or standing.

Because they are stabilizer muscles, they aren’t really supposed to be worked in isolation this way.

While the machine certainly will make the adductors and abductors stronger, when not strengthened in conjunction with the glutes and quads, the utility of the exercise disappears quickly.

The hip abductor is one of the most commonly injured muscles² in people who play sports, so it’s important to train it without excessively fatiguing it and creating muscle imbalances that will further increase the likelihood of injury.

While there may be some instances where using this machine is preferred—limited mobility, for example—you are better off using a resistance band for targeting the abductors and adductors.

Exercises like monster walks, banded squats, and standing hip abductors/adductors are way more functional forms of training these muscles.

See also: 6 Best Fabric Resistance Bands for Big Booty Gains

6. Calf Raise Machine

Calf raises, whether done on a standing calf raise machine or a seated machine, are an excellent way to improve ankle stability, isolate the calves for muscle and strength development, and at lighter loads and full range of motion, significantly improve ankle flexibility and mobility.

The calf raise machine can be used to train unilaterally for greater muscle recruitment, and calf raises are one of my favorite exercises to cap off a successful leg day workout once the big muscle groups have been sufficiently worked.

Additionally, because you are using a machine to target the calves, you can do higher volume sets and reps as the CNS demand is significantly less than free weight exercises.

7. Smith Machine

While not specifically a leg machine, the Smith Machine is one of the most popular tools for doing lower body exercises like Smith Machine squats, lunges, deadlifts, and even hip thrusts.

The Smith Machine takes a regular squat rack and adds a fixed barbell that slides up and down using a carriage system. Because the barbell is fixed, you don’t have to worry about losing balance or having the barbell slide off your back.

The path of the bar is either vertical or pitched at a 5-7-degree angle to better mimic the natural arc of a weight being lifted up.

While the Smith Machine gets hate from purists and old-school snobs, the machine gets plenty of love (including from 7-time Mr. Olympia Arnold Schwarzenegger, who still uses his to this day) for its versatility.

While not a dedicated leg machine, it can be used for a huge variety of unilateral and bilateral leg exercises, including lunges, squats, presses, standing calf raises, and much more.

The Bottom Line

As you can see, there are a ton of options for training and strengthening the lower body and your legs when you hit the gym!

Fortunately, many of the same machines target the same muscles, so you now know that you have some flexibility in machine choice the next time you step into your local gym.

Pick your leg machines of choice, bang out those reps, and get after those gains!

More Guides and Articles Like This

⭐ 7 Best Smith Machines for Home Gyms. Skip the lineups at the gym (and the commute!) with a detailed look at the best Smith Machines for home gyms, including key features, a buyer’s guide, and more.

How to Do Squats Without a Squat Rack. No squat rack? No worries. Here are some effective barbell squat alternatives that you can do to conquer leg day.

6 Benefits of Dumbbell Squats (Plus Disadvantages and Variations). Wondering if the dumbbell squat is a good way to train your legs? Here’s a detailed look at the benefits of dumbbell squats and how it’s superior to other squat alternatives.

The best buttocks and thighs trainers

01/13/2020

A large role in the beautiful proportional figure of girls and male athletes is played by developed gluteal muscles. In order for the rounded buttocks to look harmonious, it is important that the back and surface of the thigh, leading to other muscles, are trained. Classes on the stepper, exercise bike and other cardio equipment will help keep the body in good shape, but will not affect the volume. If the task is to gain mass, then you can not do without power simulators for the hips and buttocks. They take a well-deserved second place in popularity after chest press machines. If we talk about the visitors of the gym, then among the most favorite they will call exercises on simulators for the gluteal muscles.

On the equipment of this category, several leg muscles are worked out:

• Large gluteal – located between the lower part of the spinal column and the femur.

• Middle gluteal – attached to the upper part of the pelvic bone and go under the gluteus maximus.

• Small gluteal – stretched between the ilium and femur, located under the middle gluteus.

• Quadriceps – located in the front and partly on the side of the legs, they make up 70% of the muscle mass of the leg.

• Biceps (biceps) – located at the back of the thigh

It is clear that it is impossible to fully work them out on only one simulator, so any good fitness center seeks to install different types of equipment in gyms. Consider, using the example of solutions from the Italian manufacturer Panatta, the best simulators for the muscles of the thighs and buttocks, classes on which will help you gain muscle mass.

Smith machine

The simulator is presented in three series: Fit Evo, SEC, FreeWeight HP. The load on it is created by free weights. Thanks to its versatility, you can perform up to a dozen glute and thigh exercises on it: front squat, plie squat, lunges, deadlift, glute bridge, swings and leg press.

Hack Squat

A good simulator for working out the front, inner thighs and buttocks. Although the exercise on it is an imitation of a squat, but when it is performed, the load is removed from the back surface. Trainers recommend it if the task is to better isolate the quadriceps when working with heavy weights. On a note! Since the biceps muscle is “turned off” from work in the hack machine, the user can take about 1.5 times the weight than when training on the leg press.

Leg Press

One of the most popular buttocks and thighs trainers in the gym. Vertical, horizontal or angled presses are an alternative to barbell squats, but unlike them, the exercise eliminates the load on the spinal column, shoulder girdle and arms. With the position of the feet on the platform, athletes can shift the emphasis. So, if the task is to isolate the buttocks more, it is necessary to put the feet on the upper part of the platform, for a better study of the inner and front surfaces, a wide setting of the legs in the middle part of the platform is necessary.

Abductor/Adductor Machine

The equipment is designed to work out the adductor and abductor muscles, as well as “finishing” the gluteal muscles after strength training on the lower body. By changing the slope of the back, the user can shift the emphasis. So, when breeding with a back folded back, the gluteus medius will work more, and with a vertical position of the back, the gluteus maximus muscle will work more.

The Smith machine, leg press, and hack machine are designed for multi-joint exercises. They must be included in the training program when gaining muscle mass. Compliance with the execution technique, a gradual progression of loads will increase the number of muscle fibers. Other models are suitable for isolation exercises. Their task is to “polish” the muscles, give relief and shape.

The listed types of equipment are designed to train 1-3 muscles, but any fitness room has universal equipment. With their help, you can also build an effective training process, involve target muscle groups. So, in a crossover, a block frame with a lower block, you can perform squats, different variations of swings and abductions. During the exercise, in addition to the target ones, stabilizing muscles are included in the work, since the body needs to make an effort to follow the desired trajectory and keep balance.

Fitness Project is the official representative of the Italian manufacturer Panatta in Russia. We assist in the selection of equipment for the power zone in gyms. Also in our company you can order a test drive of the presented equipment, branding of purchased models, their delivery to any fitness club in Moscow and Russia.

Tags: Gym Equipment/Professional Strength Machines/Cross-Cut Machines/Abs Machines/Professional Cardio Machines/Treadmills for Fitness Clubs/Professional Elliptical Trainers/Multifunctional Strength Machines

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Five of the best glute machines (exercises included)

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Let’s be honest, there’s only one way to get your butt in shape a la Pippa Matthews-Middleton (but not Kim Kardashian!) and that’s fitness. Especially the condition is mandatory for those of us who spend all 7 working hours in an office chair. Alena Domanskaya, coach of the Raketa fitness club chain, two-time champion of Moscow, champion of Russia in fitness bikini, explained and showed what kind of simulators in the gym help pump up the buttocks and how to do the exercises correctly so that they give tangible results.

Smith Machine Squat

Experienced athletes usually do these squats with a regular bar on their shoulders, but beginners find it difficult to balance. They often begin to exercise incorrectly, and this can be harmful to health. Thanks to the runners, the Smith Machine helps you to keep the bar in a horizontal position during squats and perform the exercise correctly.

• Starting position: feet shoulder width apart, pelvis pulled back, knees bent. In this case, the knee joint should not go beyond the toe. It is better to bring the elbows forward a little so that they are parallel to the body.

• Performing the exercise: we squat and stand up, and try to “squeeze” the body up with our heels. At the same time, the knees must be kept divorced so that the load goes to the buttocks, and not to the quadriceps.

• Breathe in at the bottom, breathe out at the top. In no case should you unbend your knees to the end, so as not to injure the knee joint and constantly maintain static tension.

“Smith machines” usually have a minimum weight of 10-25 kg. And this is quite enough for a beginner (over time, the load can be increased). To begin with, it is enough to do 12-15 repetitions of 3 sets.

Leg Press

• Lie down on the machine. We completely press the body, pelvis and lower back to the bench. We raise our legs and rest our heels on the platform. Feet should be shoulder-width apart, or slightly wider if stretching allows. At the same time, the socks are deployed, and the heels are shifted inward (if you have long legs, the socks can be slightly moved out of the edges of the platform).

• Push the platform away from you, then press it towards you. In this position, we spread our knees to the sides. We follow the breath: exhalation should be done on effort, inhalation ─ on relaxation. Just like in any exercise, the knee joint is not completely straightened, maintaining static tension.

For beginners, the weight should be small – dose the load. We do 12-15 repetitions for 3 sets.

Leg swings

• For these exercises we use the “Crossover” simulator ( read also : “6 unusual types of fitness”). We insert the right leg into a special loop, select the minimum weight that is used to warm up the muscles. The left leg is the supporting one, the body is kept in an inclination. We follow the pelvis, do not turn it during movements, it should be in a level position.

• Move the right leg back slightly diagonally to give a load on the gluteus medius muscle, and fix the position. The sock is slightly laid aside. At the end point, exhale and hold for a few seconds to feel the tension in the gluteal muscle. We return the leg back, slightly bent at the knee, so that the gluteal muscle is slightly stretched.

In no case do not put the weighting agent all the way to maintain static tension. We perform 12-15 repetitions for 3 sets.

Seated Leg Press

• This exercise is similar to the bench press, but on this machine, the toes must be over the edges of the platform so that the load goes to the buttocks, not the quadriceps. The body must be kept even, we also firmly press the pelvis, back and lower back.

• Hold on to the handles and perform the exercise without fully extending your knees. You can tear off the toe from the platform so that the load goes to the heel. When returning the platform, the knees must be separated to the sides.

Watch the weight (it should be small) and do 12-15 reps for 3 sets.

Knee Raise

• In this machine, the most important thing is to maintain the correct position. The body should be tilted forward, and the lower back should be slightly arched. It is necessary to ensure that the calf muscles are not included in the work, and the knees do not come off the pillows.

• We spread our legs, hold a pause and make a long exhalation to the end. We bring our legs together, but, again, not completely, maintaining static tension.

To avoid problems with the lower back, you should work with a small weight: as soon as the weight increases, the lower back changes position.