Best Legs Workouts With Weight Machines
About
Machines are designed to target specific movements, providing stability and ensuring proper form, making them particularly useful for beginners to learn safely or for others to focus on exertion.
The legs comprise six primary muscle groups: glutes, quadriceps, hamstrings, calves, adductors, and abductors, often targeted together owing to their interdependent functionality.
Using machines can effectively engage and strengthen these lower body muscles through exercises like squats, deadlifts, and lunges, promoting balanced development.
Incorporate these workouts into your regimen to enhance stability, strength, and endurance while focusing on specific movement patterns.
Consider individual capabilities and always prioritize safety during exercise.
Workout 1
Glutes, Quadriceps, Hamstrings, Calves, Abductors, Adductors
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Hack Squat
110reps110lbs210reps110lbs310reps110lbs
Lying Hamstrings Curl
18reps55lbs28reps55lbs38reps55lbs
Seated Machine Calf Press
110reps30lbs210reps30lbs310reps30lbs
Machine Hip Abductor
110reps90lbs210reps90lbs
Machine Hip Adductor
111reps75lbs211reps75lbs
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Generate My PlanWorkout 2
Glutes, Quadriceps, Hamstrings, Calves, Abductors, Adductors
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Leg Extension
18reps75lbs28reps75lbs38reps75lbs
Seated Leg Curl
18reps65lbs28reps65lbs38reps65lbs
Standing Machine Calf Press
110reps30lbs210reps30lbs310reps30lbsMachine Hip Abductor
110reps90lbs210reps90lbsMachine Hip Adductor
111reps75lbs211reps75lbs
Workout 3
Glutes, Quadriceps, Hamstrings, Calves, Abductors, Adductors
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Machine Leg Press
110reps130lbs210reps130lbs310reps130lbs
Smith Machine Stiff-Legged Deadlift
18reps75lbs28reps75lbs38reps75lbs
Smith Machine Calf Raise
110reps120lbs210reps120lbs310reps120lbsMachine Hip Abductor
110reps90lbs210reps90lbsMachine Hip Adductor
111reps75lbs211reps75lbs
The 15 Best Legs Exercises with Weight Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe 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
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.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs2. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg 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
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.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs3. Lying Hamstrings Curl
SETS LOGGED2,368,667Hamstrings Strength97 mScoreHamstrings
Leg Curl MachineThe 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
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.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs4. Seated Leg Curl
SETS LOGGED3,535,105Hamstrings Strength99 mScoreHamstringsLeg Curl MachineThe 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
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.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs5. Glute Kickback Machine
SETS LOGGED1,405,344Glutes Strength99 mScoreGlutes
Glute Kickback MachineThe 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
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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs6. Machine Leg Press
SETS LOGGED1,842,456Quadriceps Strength98 mScoreQuadriceps
Leg Press MachineThe 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
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.
Sets, Reps, Weight18reps105lbs28reps105lbs38reps105lbs7. Machine Squat
SETS LOGGED201,655Quadriceps Strength84 mScoreQuadriceps
Squat MachineMachine 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
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.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs8. Smith Machine Squat
SETS LOGGED848,693Quadriceps Strength93 mScoreQuadriceps
Smith MachineThe 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
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.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs9. Smith Machine Stiff-Legged Deadlift
SETS LOGGED481,043Hamstrings Strength89 mScoreHamstringsSmith MachineThe 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
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.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs10. Smith Machine Single-Leg Split Squat
SETS LOGGED178,608Quadriceps Strength80 mScoreQuadricepsSmith MachineThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs11. Standing Leg Curl
SETS LOGGED334,645Hamstrings Strength90 mScoreHamstringsLeg Curl MachineThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs12. Single Leg Leg Extension
SETS LOGGED635,562Quadriceps Strength94 mScoreQuadricepsLeg Extension MachineSingle 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs13. Smith Machine Pistol Squat
SETS LOGGED13,673Quadriceps Strength85 mScoreQuadricepsSmith MachineThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs14. Smith Machine Hip Raise
SETS LOGGED36,126Glutes Strength53 mScoreGlutesSmith MachineThe 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
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.
15. Smith Machine Hang Power Clean
SETS LOGGED14,254Hamstrings Strength94 mScoreHamstringsSmith MachineThe 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
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.
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- Best Legs Workouts With Weight Machines To Get Lean And Burn Fat