Strength Exercises for Legs

Strength exercises for legs target the hamstrings, quadriceps, hips and calf muscles.

Browse through the selection of strength exercises for legs below:

Leg Extension

Leg Extension
  • Sit down on the bench and position your ankles against the foot pads.

  • Raise your feet by extending your legs and slowly lower them back down slowly after a pause.

  • Keep your back straight throughout.

Leg Extension - One-at-a-Time

Leg Extension - One-at-a-Time
  • Sit down on the bench and position one of your ankles against the foot pad.

  • Raise your foot by extending your legs and slowly lower it back down slowly after a pause. Alternate foot after you comlete a set.

  • Keep your back straight throughout.

Seated Leg Curl

Seated Leg Curl
  • Sit down on the bench, place your thighs under the thigh pad and place your feet on top of the foot pad.

  • Push your feet down and towards you until your knees form 90 degree angles and let the pad slowly swing back after a short pause.

  • Keep your back straight throughout.

Prone Leg Curl

Prone Leg Curl
  • Lie prone on the bench and position your ankles against the foot pads.

  • Raise your feet by pulling them back and up until your calves are perpendicular to the floor and lower them back down slowly after a short pause.

  • Breathe out while pulling up and breathe in while releasing back.

Prone Leg Curl - One-at-a-Time

Prone Leg Curl - One-at-a-Time
  • Lie prone on the bench and position one of your ankles against the foot pad.

  • Raise your foot by pulling it back and up until your calf is perpendicular to the floor and lower it back down slowly after a short pause. Alternate feet.

  • Breathe out while pulling up and breathe in while releasing back.

Leg Press

Leg Press
  • Sit down on the bench and place your feet on the foot pads.

  • Push the foot pads by extending your legs and let them slowly swing back after a short pause.

  • Keep your back straight throughout.

Incline Leg Press

Incline Leg Press
  • Lie down on the bench, hold the weight with your knees close to 90 degree angles and grab the provided handles with both hands.

  • Push the weight stack by extending your legs and let it slowly swing back after a short pause.

  • Breathe out when pushing out and breathe in when letting the weight stack swing back.

Squat

Squat
  • Lie down on the bench, position the pads against your shoulders and position your knees at 90 degree angles.

  • Push yourself out until your legs are close to being fully extended and let the structure slowly swing back after a short pause.

  • Breathe out while pushing and breathe in while letting the structure swing back.

Seated Hip Adduction

Seated Hip Adduction
  • Sit down on the bench, position your legs apart, leg pads against the interior of your legs and grab the provided handles with your hands.

  • Squeeze your legs together until they are side by side and let the pads slowly swing back after a short pause.

  • Keep your back straight throughout.

Standing Hip Adduction

Standing Hip Adduction
  • Stand up in front of the machine, place your left leg on the other side of the leg pad and hold the provided handles with your hands.

  • Pull your leg towards the other one until they are side by side and let the leg pad slowly swing back after a short pause. Alternate after a set.

  • Keep your back straight throughout.

Standing Hip Adduction on Low Pulley

Standing Hip Adduction on Low Pulley
  • Stand up so the structure is to your left and attach the foot band to your left foot.

  • Pull your leg towards the other one until they are side by side and let the foot handle slowly swing back after a short pause. Alternate after a set.

  • Keep your leg stretched throughout.

Seated Hip Abduction

Seated Hip Abduction
  • Sit down on the bench, place your legs straight in front, leg pads against the exterior of your legs and grab the provided handles with your hands.

  • Push your legs apart from one another as far as you comfortably can and let the pads slowly swing back after a short pause.

  • Keep your back straight throughout.

Standing Hip Abduction

Standing Hip Abduction
  • Stand up in front of the machine, position one leg with its side pressing against the leg pad and hold the provided handles with your hands.

  • Push your leg out as far as you comfortably can and let the leg pad slowly swing back after a short pause. Alternate after a set.

  • Keep your back straight throughout.

Standing Hip Abduction on Low Pulley

Standing Hip Abduction on Low Pulley
  • Stand up so the structure is on your left and attach the foot band to your right foot.

  • Push your leg out as far as you comfortably can and let the foot handle slowly swing back after a short pause. Alternate after a set.

  • Keep your leg stretched throughout.

Calf Raise on Calf Bench

Calf Raise on Calf Bench
  • Sit down on the bench and place your thighs under the leg pads.

  • Raise the pads by standing on your toes and slowly lower it back down after a short pause.

  • Make sure that only the calf muscles are exercising.

Calf Raise on Leg Press

Calf Raise on Leg Press
  • Sit down on the bench and place your feet against the foot pad, legs close to being extended.

  • Push the machine away by only pushing your toes forward and slowly allow it to swing back down after a short pause.

  • Make sure that only the calf muscles are exercising.

Calf Raise on Universal Leg Machine - High Pads

Calf Raise on Universal Leg Machine - High Pads
  • Sit down on the bench and place your feet against the higher foot pads, legs close to being extended.

  • Push the machine away by only pushing your toes forward and slowly allow it to swing back down after a short pause.

  • Make sure that only the calf muscles are exercising.

Calf Raise on Universal Leg Machine - Low Pads

Calf Raise on Universal Leg Machine - Low Pads
  • Sit down on the bench and place your feet against the lower foot pads, legs close to being extended.

  • Push the machine away by only pushing your toes forward and slowly allow it to swing back down after a short pause.

  • Make sure that only the calf muscles are exercising.