Best Advanced Legs Workouts With Weight Machines

The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.

How to do it

1. Step into the Hack Squat machine with your shoulders under the pads.
2. Place your feet shoulder-width apart.
3. Keep your knees slightly bent and lower into a squat by pushing your hips back.
4. Ensure your knees track outward and slightly forward, keeping your core tight.
5. When your thighs reach 90 degrees, push through your heels to return to the starting position.
6. Repeat for the set number of reps.

Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.

How to do it

1. Sit upright in the leg extension machine with your back supported.
2. Bend your knees to a 90-degree angle with your lower legs resting on the machine.
3. Hold the handles for support.
4. Straighten your legs upwards until they are level with your thighs.
5. Lower your legs back to the starting position.

The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.

How to do it

1. Lie face down on the hamstring curl machine with the pad above your ankles.
2. Hold the handles and engage your core to stay stable.
3. Bend your knees to lift the pad up.
4. Lower the pad back to the starting position.

The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.

How to do it

1. Sit upright in the leg curl machine.
2. Adjust the top pad to sit just above your knees and the lower pad to rest on your ankles.
3. Hold the machine handles for support.
4. Bend your knees to pull your heels down in an arc.
5. Return to the starting position once you can no longer flex your knees.

The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.

How to do it

1. Stand with your chest against the padding and hold the handles.
2. Balance on one leg and place the other foot on the pedal.
3. Push your leg back while squeezing your glutes.
4. Hold briefly at the back, then slowly return to start.
5. Switch legs and repeat.

The Machine Leg Press is a strength exercise that targets the quadriceps and helps build muscle. It is performed using a leg press machine, which supports your body as you push weight with your legs.

How to do it

1. Sit upright in the leg press machine with your back against the pad.
2. Place your feet shoulder-width apart on the platform, heels just below your knees.
3. Hold the brace bars and tighten your core to keep your back and shoulders against the pad.
4. Push the platform away by extending your legs without fully locking your knees.
5. Slowly return to the starting position.

Machine Squats are a type of squat that use a machine for added stability, targeting your thighs, buttocks, and hamstrings. This exercise helps you build strength and muscle in your lower body while ensuring proper form.

How to do it

1. Stand in the machine with pads on your shoulders.
2. Position your feet shoulder-width apart, angled slightly outward on the platform.
3. Keep your weight balanced on your feet.
4. Lower your body by bending your knees, ensuring they point outward and slightly forward.
5. Descend until your lower back stays against the pad, then push back to the starting position.

The Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.

How to do it

1. Set the Smith machine bar just below shoulder height and grip it outside shoulder-width.
2. Squeeze your shoulder blades together and tighten your core for stability.
3. Position yourself under the bar and unhook it by squatting down slightly.
4. Stand up straight with the bar on your upper back.
5. Squat down by pushing your hips back and keeping your chest upright.
6. Ensure your knees move slightly outward as you lower down to parallel or just below it.
7. Push back up to the starting position to complete the squat.

The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.

How to do it

1. Stand with your feet shoulder-width apart behind the machine bar.
2. Hinge at your hips and lean forward to grab the bar with palms facing you, resting it against your shins.
3. Keep your hips high and bend your knees slightly, straightening your back by pulling your shoulders back.
4. Engage your glutes and hamstrings to lift the bar in a straight line, keeping it close to your shins.
5. Maintain a strong core and straight lower back throughout the lift.
6. Pause briefly at the top, then lower the bar back to the ground.

The Smith Machine Single-Leg Split Squat is an exercise that focuses on your quadriceps while offering added stability. It helps you practice the split squat movement safely, making it ideal for beginners.

How to do it

1. Stand with one foot forward and the other foot back in a split stance.
2. Rest the Smith machine bar on your upper back and stand tall.
3. Lower your back knee toward the floor while keeping your front heel down.
4. When your back knee is just above the ground, push through your front heel to return to standing.
5. Switch legs and repeat.

The Standing Leg Curl is an exercise that strengthens the hamstrings by isolating one leg at a time. Using a machine helps stabilize your movement, making it easier to focus on building muscle without compensating for strength differences between legs.

How to do it

1. Set your left knee on the pad, bending it at a 90-degree angle, while your right leg is extended and the pad is positioned on the back of your lower leg, just above your ankle.
2. Brace your core and lean slightly forward to hold onto the support handles.
3. Keeping your right ankle flexed at 90 degrees, raise the pad in an upward arc by bending your right knee. Make sure your right thigh stays still until you fully flex your knee, then lower the pad back to the starting position.
4. Repeat the exercise with your left leg.

Single Leg Leg Extension is an exercise that strengthens your quadriceps by working one leg at a time. This helps you focus on muscle engagement and can reveal strength differences between your legs, but be cautious as it may stress your knees.

How to do it

1. Sit in the single leg extension machine with the pad above your ankles.
2. Keep your knees bent at 90 degrees and your back against the pad.
3. Hold the handles for support.
4. Extend one leg up until it's level with your thigh.
5. Return to the starting position and switch to the other leg.

The Smith Machine Pistol Squat is a beginner-friendly version of the Pistol Squat that mainly works your quadriceps. Using a Smith Machine provides stability, making it easier to maintain proper form and balance while squatting.

How to do it

1. Stand tall with your feet hip-width apart and the Smith Machine bar on your back.
2. Shift your weight to your right leg and lift your left foot off the ground.
3. Bend your right knee and lower your body into a squat, keeping your left leg raised.
4. Stop lowering when you can no longer keep your back straight.
5. Push through your right leg to return to the starting position.
6. Switch legs and repeat.

The Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.

How to do it

1. Lie on a bench under the Smith Machine bar.
2. Position your feet shoulder-width apart on the bar, knees bent toward your chest.
3. Engage your core and keep your spine straight before lifting the bar by extending your legs down.
4. Raise your pelvis towards your rib cage until your lower back lifts off the bench.
5. Lower back to the starting position.

The Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.

How to do it

1. Stand with feet shoulder-width apart and the Smith Machine bar just above your knees.
2. Brace your core and hinge at your hips while bending your knees to grip the bar with both hands.
3. Lift the bar by extending your hips, knees, and ankles, pulling it to your chest while keeping it close to your body.
4. Catch the bar on your chest with elbows under it and palms facing up, bending your knees.
5. Stand up straight and lower the bar back to the starting position.