One way to build strong and toned legs is to use machines that are built to target your leg muscles specifically. Some machines will work your legs in isolation and others will use compound movements. Be sure to follow the instruction labels on all exercise equipment before adding any leg machines into your strength-training program.
Seated Hamstring Curl
This machine works your hamstrings in isolation, because your legs are locked in place by two secure pads. Place the top pad firmly across your thighs, just above the knees and place your ankles on the bottom pad. Curl your legs back toward your seat and contract your hamstrings. Return to the beginning position and repeat at a moderate pace. Avoid hamstring tears and back injury by using a weight load that you can handle without jerking or swinging your legs.
Seated Leg Extension
This machine works your quadriceps in isolation. Sit with your back firmly against the seat, and place your legs under the pads at the base of the machine. Your feet should be parallel to the ground. Your upper and lower legs should form a 90-degree angle to avoid stress to your knees. Slowly raise your feet up so that your toes point to the ceiling, contracting your quadriceps muscles at the top. Bring your legs back down. You can perform this movement one leg at a time for further isolation.
Leg Press
The leg press machine uses compound movement to target the quadriceps, glutes, hamstrings and calves. Sit in the machine so that your back rests comfortably against the back pad and place your feet directly in front of you on the platform. Your feet should be placed shoulder-width apart. Your legs and torso should be at a 90-degree angle for your starting position. Adjust the weight and bring your knees to your chest, focusing on contracting your quadriceps. Push back to the starting position, using the balls of your feet.
Hip Abductors/Adductors
This is a convenient machine because you can adjust the leg pads and target both inner and outer thighs on the same machine. To work your outer thighs and glutes, place the adjustable pads on the inside of your knees. Start with your knees touching. Adjust the weight and slowly open your legs, using your knees to push the pads apart. To work your inner thighs, open your legs as wide as is comfortable and position the pads on the outside of your knees. Slowly, close your legs while tightening the muscles of your inner thighs. Open your legs again.
Hack Squat
Hack squats target the outer sweep of the quadriceps. The calves, glutes and hamstrings are also worked because squatting is a compound exercise. To use the hack squat, place the back of your torso against the back of the pad and hook your shoulders under the shoulder pads. You will be lying down at a 40-degree angle. Grip the handles beside your shoulders and disengage the safety lock. Your foot placement can vary based on your level of comfort and in consideration of any joint pain or previous injuries you may have. With your feet planted firmly on the platform, bend your knees in a squat and slowly come back to the starting position.
References
- "Muscle Mechanics:" Everett Aaberg; 2006
- Critical Bench: Seated Leg Press Machine
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