Have you ever looked at a workout machine in your gym and thought, “How the heck does that thing work?” You’re not alone — using a workout machine for the first time can be intimidating. It may be tempting to avoid machines, but once you learn how to use them, they can be a valuable addition to your gym routine.
Workout machines, or resistance machines, help you maintain control and good form, making exercises more effective. Like all workouts, it’s important for athletes of every level to focus on form and safety to avoid injuries like joint and muscle strain, sprains, and more. Remember: Quality over quantity is key!
Whether you’re new to the gym or a cardio champion looking to spice up your strength training routine, workout machines are a practical tool. Here, we’re covering how to use three of the most popular leg machines at the gym: the leg press, leg curl, and leg extension.
Leg Press Machine
Let’s start with the leg press, one of our favorite lower-body strength machines.
What muscles does a leg press machine work?
Leg press machines target your quads, glutes, hamstrings, and calves, all in one move similar to a squat. Can you replace squats with leg press exercises? While they’re not exactly the same exercise, using the leg press machine can help you strengthen the muscles used in a traditional squat, while supporting and stabilizing your back.
How much weight should a beginner leg press?
Some leg press machines have a pin on the side to adjust the weight, while others use plates.
With any new exercise, it’s important to choose a weight that challenges you but allows you to maintain proper form. When in doubt, go lighter and make every rep count — you can add more weight as you get more comfortable with the leg workout machines!
If it’s your first time or you want to use heavy weight, ask a Coach to spot you to prevent injury, or make sure there are others around in case you need help.
How to use leg press machines
Now, let’s talk about how to leg press safely. There are two important things to keep in mind as you’re using the leg press machine:
- Push on the platform with each foot from your toes to your heels — be sure to balance the weight equally between your left and right foot.
- To avoid injuring your knees, try not to lock or get full knee extension when you extend your legs. Your knees should remain slightly bent as you push the platform away.
How to:
- Plant your left and right foot shoulder-width apart on the platform.
- Engage your core and breathe in deep, then exhale as you push the platform away with your legs. This will protect your lower back, spine, and ribs from the pressure of the weight.
- Inhale as you slowly return to your original position, bringing your knees back down toward your butt at a 90-degree angle.
- That’s one rep! Complete 3–4 sets of 10–12 reps.
Pro tip: To decrease tension in your knees, raise your feet a little higher. This will focus more on your hamstrings and take some of the pressure off of your knees. Or if you want to up the difficulty, try an inclined leg press.
Leg Curl Machine
The leg curl machine is another valuable tool to add to your workout routine. Here’s why!
What muscles does a leg curl machine work?
Leg curls primarily target your hamstrings and calves, while also firing up your glutes and quads. For that reason, they’re sometimes called hamstring curls. Using the leg curl machine can improve your balance, stability, and overall athletic performance.
How to use leg curl machines
Before getting started with the leg curl machine, make sure it’s adjusted for your height. The padded bar should rest under your ankles just above your heels and below your calves. There are lots of knobs to adjust the leg curl machine, so don’t be afraid to ask a Coach to help you get set up!
How to:
- Brace your core and push the padded bar down with your legs, curling them toward your butt. The padded bar should remain below your calf muscles — don’t let it roll up your legs. Pull evenly with your left and right foot.
- Pause at the top, then with control, raise your legs back up to the starting position.
- Complete 2–3 sets of 8–10 reps.
It’s that simple! Don’t overdo it — the hamstrings get overworked easily.
Tip: If this move feels new or uncomfortable, we recommend starting with some reverse lunges, or trying another variation — there are plenty of ways to work your legs with other machines, functional equipment like resistance bands or kettlebells, or your body weight. For example, you can use resistance bands to do a seated leg curl on a bench. The options are endless! And remember, you can always ask a Coach if you need a little extra help.
Leg Lift Machine
Last, but certainly not least, is the leg lift — or leg extension — machine.
What muscles does a leg lift machine work?
The leg lift machine targets your quads and thighs, and it’s a great way to build joint strength and stability — firing up the vastus medialis and vastus lateralis muscles around your knees.
How to use leg lift machines
How to:
- Align your knees with the pivot point at the end of the seat and press your lower back firmly against the back pad. Rest the roller in front of your ankles. Don’t rest it on your shins.
- Start the movement with your left and right foot positioned a few inches out rather than underneath you to decrease tension on your knees.
- Curl your toes up toward your body as you extend your legs and focus on contracting your quad muscles. Keep your core engaged to help you balance in the seat.
- Pause at full extension, and slowly return to the start position.
- Complete 2–3 sets of 8–10 reps.
Tip: If this move feels challenging, you can always practice with bodyweight leg extensions: Sit on your knees on a comfortable surface, then lean back as far as you can. Use your leg strength, specifically your quads, to pull yourself back to upright, and repeat for 2–3 sets of 5–8 reps.
Tips for leg workout machines
Next time you hit the gym and head for the workout machines, keep a few things in mind:
- Building strength in your leg muscles is about more than just lifting heavy weights. Nutrition and hydration are also key to fueling your body and helping you recover after leg day. Don’t skip out on protein, and keep your water bottle close!
- Your body needs time to recover between strength workouts. So, how often should you use leg workout machines? We recommend two to three days per week.
- Everyone’s fitness journey is different. Go at your own pace and be patient with your body.
With that, you’re ready to take on the workout machines and tackle leg day like a total pro!
You’ve got the leg workout machines covered; now it’s time to master the stair climber. Check out our tips for How to Incorporate the Stair Climber Into Your Workout Routine.
