Several machines can help you develop strong quadriceps and hamstrings, which are essential for powerful leg thrusts. Making such machine exercises part of your regular workout routine increases your strength for other mass-building exercises, such as squats and deadlifts. Powerful leg thrusts can translate into better athletic performances in sports that require a lot of jumping or contact, such as basketball and football.
Leg Press
Leg press machines target your quadriceps and hamstrings but also engage your calves and gluteus muscles. A leg press machine motion closely resembles that of a squat. The machines can vary in their design and effectiveness. Some position your lower body horizontally, so that your legs are moving on a forward plane parallel to the ground. Other leg press machines position your body at an angle that forces your legs to push upward. The latter leg press design is more effective, as gravitational pull concentrates more of the force on top of your legs.
Hack Squat
The hack squat is another machine that mimics the motion of a traditional free-weight squat. The main difference is that your body is positioned at a slight backward angle. The shoulder padding and gliding mechanism lowers as you bend at the knees. The type of stance you use in part determines which muscles are worked the hardest. A wider stance engages your quadriceps more, whereas a narrower stance focuses the concentration primarily on your hamstrings. Most hack squats feature a safety mechanism that catches the weight should your legs give out when you squat.
Leg Extensions
Leg extension machines isolate the quadriceps and allow you to work both legs at the same time or only one leg at a time. Nearly all leg extension machines have handles at the sides of the seat for you to hold on to. Pulling on the handles helps stabilize your upper body and core as your quadriceps contract. Keeping the rest of you body still during leg extensions is crucial in increasing the concentration of the exercise on the quadriceps. Ensure the padding on the lever is positioned properly across the lower portion of your shin and just above your ankles.
Calf Raises
The calves play an important role in helping propel your body upward and keeping it balanced during a leg thrust. Calf raises are one of the most effective exercises in developing strong calves. The shoulder padding on a calf raise machine concentrates the force on top of your body, which means you must keep your legs straight during the exercise. Avoid locking your knees, however, and maintain a slight bend in your legs to reduce the strain placed on the knee joint. Don't cheat when doing calf raises. Use as large of a motion range as possible when you raise and lower your body.
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