When it comes to building muscle, your legs are one of the most important parts of your body. Not only do they power your feet and your lower back, but they also support your entire body weight as you walk, run or lift heavy objects. That’s why it’s important to build your leg strength with a proper exercise routine.
Fortunately, you can start your journey to stronger legs with a few beginner-friendly leg machines and exercises that you can perform at home. These four workouts focus on toning the quadriceps and hamstrings while targeting multiple other muscle groups at once. They can be done with minimal equipment, making them perfect for busy people who don’t have time to go to the gym or spend the money on a membership.
Seated Leg Press Machine
A seated leg press machine is one of the most effective ways to work your thigh muscles without adding additional equipment like dumbbells or a medicine ball. The seated leg press targets your thigh muscles on the fronts of your legs (quadriceps) and on the backs of your legs (hamstrings). Simply sit down, place your feet hip-width apart and extend your legs out in a straight position, keeping your knees slightly bent. Set a weight that you can complete 8-12 repetitions with, and repeat until you’re ready to increase the weight.
Hack Squat Machine
If you’re looking to get a squat-focused leg workout, the hack squat machine is a good choice for beginners who are familiar with barbell squats but not sure how to use a barbell machine at home. To get started, assemble the machine and load the footplate with a light weight.
Once you’re comfortable extending your legs, slowly lower the weight, ensuring that your thighs are parallel to the floor. Be careful not to over-extension your thighs, as this can lead to injury.
Horizontal Leg Press Machine
If you want to use a leg press machine at home, you need to choose a model that’s safe for your back and allows you to adjust the weights easily. This type of machine typically operates on a cable system that uses cable pulleys to raise and lower weight plates, but some models feature a free-weight system that allows you to load or remove the weight plates from the bottom of the frame.
While this style of leg press is gentler on your back than a 45-degree model, you should still consider your fitness goals and physical ability before purchasing this type of leg machine. If you have a chronic back condition, this machine may be a better option for you than a standard leg press, but if you’re new to leg training, it’s probably best to stick with a regular leg press.
The Synergee Leg Press Machine is a great choice for beginners who don’t need an upper-body workout and just want to work their lower legs with a leg press. Its simple design and small footplates make it a good choice for those who don’t have the space for a full-sized leg press or want to save space in their home gym. It can only support up to 400 pounds, though, so heavier lifters may want to seek out a more robust leg press that can handle their own weight.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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