Research studies have shown that there is often a correlation between muscle health and longevity — with leg strength in particular being an indicator of everything from healthy cognitive function to decreased cardiovascular disease. And leg machines, including the leg press, leg curl, and leg extension machines, are go-to’s for those newer to strength training as well as those looking to level up their leg gains.
Let’s talk about the benefits of incorporating leg machines into your workouts to build lasting strength and stability. We’ll cover:
- Types of leg machines
- How to use the leg press machine
- Proper leg press form
- How to use the leg curl machine
- How to do leg curls
- How to use the leg extension machine
Types of leg machines
While leg day can get a bad rap for being exhausting and intense, building leg strength can be done at your own pace and power via bodyweight exercises, dumbbells and barbells, and of course, with leg machines, which include:
- Leg press
- Leg curl
- Leg extension
- Hack squat
- Calf raise
- Hip abductor
- Smith machine
Leg machines refer to workout machines geared toward toning and strengthening leg muscles, specifically the calves, hamstrings, quads, and glutes.
While workout machines may seem intimidating or too much hassle, we’ll simplify the popular leg press, leg curl, and leg extension machines — and share tips for workout success on each, suitable for every training level and goal. And when you’re in the gym, don’t be afraid to ask a Coach for a modification; we’re passionate about helping you build strength safely.
The leg press machine explained
Arguably the most popular and well-known leg machine is the leg press. The leg press machine mimics movement similar to a squat (more on that later!) but with the assistance of a seated machine and pressing/pushing stacked weight away from the body.
The leg press machine helps strengthen the muscles and joints in the legs while providing stability and support. Like other strength training machines, the leg press machine provides a fixed range of motion that gives extra comfort and control while performing the movement.
Muscles targeted with the leg press machine:
- Quads
- Glutes
- Hamstrings
- Calves
Should beginners use the leg press machine?
Machines are often a top choice for those newer to strength training, those recovering from an injury or time away from the gym, or for older populations. This is because machines help your body perform the stabilization portion of the exercise, rather than requiring you to stabilize your body.
While this makes learning a movement easier with less likelihood of mistakes, progressing away from machines over time or incorporating free-weight and stability exercises ensures total-body strength and stability, especially in your joints and supporting tissue.
So, yes, beginners should use the leg press machine to build strength and confidence before moving to more challenging leg exercises that target glutes, quads, and hamstrings such as the barbell squat. The leg press machine guides your movement along a fixed path and stabilizes your body throughout the rep.
How to use the leg press machine and achieve proper leg press form
Learning how to use the leg press machine correctly is key to building strength and muscle in your lower body. Here’s how I like to walk those new to leg machines through the proper horizontal and angled leg press form.
Horizontal leg press:
- Sit in the leg press machine with your knees bent and your feet shoulder-width apart on the platform.
- Press the platform out and away from your body, fully extending your legs.
- Bend your hips and knees, return to the starting position, and repeat.
Angled leg press:
- Sit in the leg press machine with your feet shoulder-width apart on the platform.
- Unlock the carriage and lower the platform, bending at your hips and knees.
- Lower down to where your knees are at a 90-degree angle.
- Extend your legs, pushing the platform back up to a straight leg position, and repeat.
How much weight to use on the leg press
If you’re just getting started with the leg press, choose a weight that you can do for 12-15 reps for 2-3 sets. Over time, you’ll be able to press more weight, so if you start feeling like you can do more, add weight even if it means you can do fewer reps. Work your way back to 12-15 reps at your new, heavier weight, and repeat this process of increasing the weights you’re lifting as your body adapts — aka progressive overload.
Expert tips for using the leg press machine
- Make sure your knees remain in line with your ankles and that your knees do not collapse inward during your rep.
- Press through your heels as you perform the press to keep undue pressure off your knees and to focus the tension on your glutes.
Squats vs. leg press
One of the most common questions we Coaches get asked is, “Are leg press machines better than doing squats?” Here’s how I explain the differences and benefits of both.
The leg press uses the same movement pattern as the squat. The leg press is better than squats for certain populations and in some situations. However, the squat will engage more muscles throughout the body, including the core muscles, due to the nature of free weight exercises requiring your stabilizer muscles to provide control rather than the machine’s fixed path providing the support.
If you’re looking to load very heavy weights to specifically target your quad muscles, the leg press may be a better option than the squat. If you prefer an exercise that will also strengthen your core and stability, opt for the squat.
The leg curl machine explained
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 strength.
Should beginners use the leg curl machine?
Yes, beginners should use the leg press machine to build strength and confidence before moving to more challenging leg exercises that target hamstrings, such as the barbell deadlift. The leg curl machine allows your legs to move along one path and minimizes the potential for improper form, like other machines.
How to use the leg curl machine and achieve proper leg curl form
Learning how to use the leg curl machine correctly is key to achieving the results you’re after. Here’s how I like to walk those new to leg machines through leg curls in two variations.
Seated leg curl:
- Sit on the leg curl machine with your lower calves on the pad and your legs straight up in front.
- Push the pad down and back, bending at the knees.
Lying leg curl:
- Lie face down on the leg curl machine with the pad against the bottom of your calves.
- Bend at the knees, raising your feet upward toward your buttocks.
How much weight to use on the leg curl machine
Many people find they are not able to lift as much weight on the leg curl machine as they are on the leg press machine. This is because there are more muscles involved in the leg press, meaning more capacity for moving more weight.
Don’t be dismayed if your leg curl weight starts at 20 or 30 pounds. Pick a weight you can do for 12-15 reps. Once this becomes easier, increase the weight you’re lifting, even if it means you’re doing fewer reps. Over time, follow the principles of progressive overload by adding resistance over time to challenge your muscles more as they adapt.
The leg extension machine explained
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 the leg extension machine and achieve proper leg extension form
Learning to use the leg extension machine correctly can help you boost strength in your quads and hamstrings. Here’s an example of proper leg extension form.
- 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.
Expert tip for using the leg extension machine
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 upright, and repeat for 2–3 sets of 5–8 reps.
How to build lower-body strength without leg machines
If you have your heart set on a leg day on the machines but arrive to see them all in use, try a Coach-crafted TRX workout instead. This 30-minute workout features eight exercises focused on toning your legs and strengthening your lower body without a machine.
And if you need something even simpler that you can do in and out of the gym, don’t underestimate the power of a classic wall sit to get your glutes, quads, and core firing. In addition to building strength and stamina, wall sits can help increase balance and even reduce blood pressure.
Leg machines are key to any fitness plan
Incorporating leg machines into your strength training routine is a great way to not only build strength in your lower body, but they bring more variety to your workouts as you make progress toward your health and wellness goals. And don’t be afraid to ask a Coach for a demonstration before you lock into a machine; they’ll be excited to support you and demystify every element so you can train with confidence.
More strength training workouts to try
- 25-Minute Leg Workout at Home
- Powerful Leg and Back Workout for a Strong Posterior Chain
- Resistance Band Strength Training Workout
Get personalized workouts for your goals and support from AF Coaches anytime, anywhere on the Anytime Fitness App.
