The legs contain large, powerful muscles that get called into play with simple to advanced movements. Weightlifting equipment makes it possible for you to do exercises with added resistance. The main muscles in the legs are the quadriceps, hamstrings and calves. The quads and hamstrings are on the front and back of the thighs, and the calves are on the back of the lower legs.
Free Weights
Free weights consist of any type of external resistance that is not bound by ropes, pulleys or constraints. Dumbbells, barbells and weight plates fall into this category and they are used for such exercises as squats, deadlifts, lunges, stepups and calf raises. Dumbbells start out as light as 1 lb. and go all the way up to 120. A standard barbell weighs 45 lbs. and they go hand in hand with weight plates. These get slid onto the ends of the bar and secured with collars. Weight plates start out at 2.5 lbs. and range from 5 to 45 lbs. in 5-lb. increments.
Leg Press
A leg press machine works the quadriceps, hamstrings, glutes and calves all at the same time. This machine is operated from a seated position. Depending on the type, the resistance is adjusted by stacking weights onto a circular support bar or sliding a pin into a weight stack. In both cases, you can easily increase the resistance to well over 100 lbs. The leg press exercise is performed by placing your feet on a plate and pushing it away from your body by extending your legs.
Leg Extension
A leg extension machine primarily targets the quadriceps on the front of the thighs. This machine is operated from a seated position with your lower legs hooked under a padded lever arm. To do the exercise, push against the lever arm by bending your knees and slowly lower it back down. The lever arm and backrest can both be adjusted to fit your body size and you can increase the resistance by sliding a pin into a weight stack.
Leg Curl
The leg curl machine works the hamstrings on the back of the thighs and it is utilized from a face down position. To do the exercise, lie on your stomach, hook the back of your lower legs under the padded lever arm and lift it up toward your butt by bending your knees. Slowly lower it back down and repeat. This machine has similar adjustments as the leg extension. The lever arm can be slid back and forth by pulling a spring-loaded pin and locking it into place, and you can change the resistance by sliding a pin into a weight stack.
Adductor and Abductor Machine
The adductor and abductor machines work the inner and outer thighs respectively. The only difference between these two machines is the way you move your legs. An adductor machine is used by sitting on a seat, placing your inner thighs against padded supports and moving your legs inward. The abductor machine is used by placing your outer thighs against padded supports and moving them outward.
Stability Ball
A stability ball is used for such exercises as lying hamstring curls and wall squats. With wall squats, you can grab a set of dumbbells and hold them at your sides to increase the resistance.
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