If you are just starting out at the gym, or are simply pressed for time, get a simple, safe and quick leg and thigh workout with the weight machines. Machines limit your range of motion, reducing your risk for injury and preventing you from cheating as your muscles get fatigued. Fitness magazine recommends lifting enough weight to tire out your muscles in a single set of eight to 15 repetitions.
Smith Machine
The smith machine is a large rectangular frame with a track running up each side. A barbell runs along the track with a hook at either end, allowing you to rotate the bar to hang it from one of the many sets of pegs running along the frame. Exercising on the smith machine closely resembles working with free weights, but with the added safety of a single plane of motion. Try squats, lunges and calf raises on the smith machine for a total leg workout.
Leg Press
The leg press machine allows you to perform squats in a supine position, giving you plenty of back support while taking the pressure off your knees. Adjust the bench so your knees bend to 90 degrees at the starting position. Push your torso back, extending your legs. Slowly return to the starting position. After giving your quads and glutes a workout with the leg press, work your calves too, by fully extending your legs. Push up onto the balls of your feet, lifting your heels off the foot pad. Slowly lower your heels back down.
Leg Extension
The leg extension machine isolates the quadriceps muscles along the upper front of your legs. The knee-friendly movement helps to build strong quads to support the joints of those recovering from knee injuries. Adjust the seat to allow full range of motion in your knees, and move the foot pads so they rest just above your ankles. Keep your toes pulled in toward your shins as you lift the foot pads up, extending your legs. Hold briefly before returning to the starting position.
Leg Curl
The hamstrings are another knee-supporting muscle, running along the upper back portion of your legs. The two variations of the leg curl machine isolate the hamstring muscle group without putting stress on the knee joint. For a seated leg curl, adjust the foot pad so it sits beneath your legs, just under your lower calves. Start with your legs extended and curl the foot pads down and toward the back of your thighs. Slowly return to the starting position. Lying leg curls require you to lie face-down on a flat bench with your feet under the foot pads. Pull the foot pads up toward the back of your thighs before returning to the starting position.
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