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 - One-at-a-Time
- Seated Leg Curl
- Prone Leg Curl
- Prone Leg Curl - One-at-a-Time
- Leg Press
- Incline Leg Press
- Squat
- Seated Hip Adduction
- Standing Hip Adduction
- Standing Hip Adduction on Low Pulley
- Seated Hip Abduction
- Standing Hip Abduction
- Standing Hip Abduction on Low Pulley
- Calf Raise on Calf Bench
- Calf Raise on Leg Press
- Calf Raise on Universal Leg Machine - High Pads
- Calf Raise on Universal Leg Machine - Low Pads
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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.