When it comes to doing leg exercises, the weight of the body will only take you so far.There are numerous pieces of exercise equipment you can also use in your workouts. If you don't have the space or money for your own equipment, you can frequent your local gym to do the exercises.
Free Weights
Free weights come in the form of dumbbells, barbells and weight plates. None of these pieces of equipment are bound by cables, pulleys or chains. Barbells can be used to do squats, lunges and deadlifts, and dumbbells can be used to do those same exercises and step-ups. Every one of these exercises works your quads, hamstrings and glutes. Step-ups require other fitness tools, such as a weight bench or aerobic steps. To do the exercise, hold the dumbbells at your sides, then step up and down on the bench with both feet.
Leg Press
The leg press machine has a steel platform that slides up and down to work your quads, hamstrings and glutes. Your body is in a seated position with your legs up at an angle. The leg press can also be used to work the calf muscles. These are performed by placing the balls of your feet on the bottom of the plate, then bending your ankles up and down to lift and lower it.
Leg Extension
The leg extension machine isolates the quadriceps muscle found on the front of the thigh. To use this tool, sit on the seat, pin your lower shins under the padded lever arm and bend your knees to lift it. When you do this movement, your quadriceps contract. This exercise can also be done with one leg at a time, and there are also machines that have single leg adjustments.
Leg Curl Machine
The leg curl machine comes in two versions: lying and sitting. Both isolate your hamstrings. The lying leg curl is performed by lying face-down with your lower calves pinned under the padded lever arm and hands grasping the support handles. Move the lever arm up and down by bending your knees.
The seated hamstring curl machine looks similar to the leg extension. It has an upper padded bar that you place your shins against and a lower padded bar that you place your lower calves against. While sitting on the seat with your hands on the handles, push down on the bar and move your heels toward your butt by contracting your hamstrings.
Hack Squat
The sled hack squat is often just referred to as the "sled." In similar fashion to the leg press, this machine works your quads, hamstrings and glutes. After placing weight plates on the machine, stand on the angled foot plate, brace your shoulders against the upper padded support and grasp the handles by the sides of your head. Press up with your legs, flip the safety handles to the sides, then lower and lift your body by bending your knees. When doing these, your body is at an angle.
Seated Calf Raise
If you are opposed to the leg press machine to work your calf muscles, then use the seated calf raise. This machine has a foot platform to place your toes on, a thigh pad to push against and a circular tube to place weight plates. To use this machine, sit on the seat, place the balls of your feet on the platform and push into the thigh pad to raise the weight. At this point, you will be on your tip toes and your calf muscles will be contracting. Slowly lower your heels toward the floor and repeat.
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