How to Use Leg Machines at the Gym

Finally, you’ll have a reason to look forward to leg day!

We all know not to skip leg day. But when you take your first look at those intimidating leg machines at the gym, it’s like trying to decode an ancient hieroglyphic. You walk in with high hopes and determination, only to feel dazed and confused as you stare at these contraptions that look more suited for a spaceship than a workout.

Fear not! Leg machines are some of the easiest gym equipment to use, no rocket science required. With a little guidance and knowledge, you can conquer leg day and send your confidence soaring. Let’s dive in!

What Are Leg Machines?

As you’ve probably already figured out, leg machines are gym equipment made specifically for doing leg exercises. In most cases, you’ll do these exercises seated (yay!). There are other machines in the gym that aren’t just for legs that can also give your leg muscles a good workout.

For now, let’s focus on four types of leg machines: leg extensions, leg curls, leg presses, and hip abductors.

Leg Extension Machines

Leg Curl Machines

This one is kind of the opposite of the leg extension machine. Rather than lifting the legs into an extension, you’re “curling” them into you, similar to a crunch, but while seated. And unlike extensions, which target the quads, leg curls target the hamstrings and calves (although your glutes and quads will feel it too).

You might also see an angled leg curl machine, which allows you to lie down on your elbows and knees and curl your feet toward your glutes.

Leg Press Machines

You’ll find two types of leg press machines in gyms. One is a standard leg press, where you sit upright with your legs propped on a plate in front of you to press against. The other is a 45-degree leg press, where you sit in a reclined position and press your legs upward in a diagonal direction. Both types of leg press machines target all the major muscles in your legs.

Hip Abductor Machines

Your hip abductors are the muscles on the sides of your hips that help you lift your leg out to the side. This machine helps you strengthen this muscle by pressing your legs gently outward. These machines target the inner thigh muscles.

Ideal Starting Weight for Leg Machines

Some leg machines use your body’s own weight for resistance. Others will allow you to choose the weight.

For beginners, it’s best to start small and build your way up. You might try the machine with no weight first since the bar or platform weighs something.

When you’re ready to add weight, a good place to start is with ~50% of your own body weight. If this feels like too much, drop it down a bit and try again. If it feels too easy, add a little weight until you feel a slight challenge.

You should be able to do 10-20 reps with that weight using good form.

5 Leg Workouts for Beginners

Now that you’re more familiar with your leg workout options, let’s see how you can start building leg strength like a pro. These simple workouts will make you look like you’ve been going to the gym for ages.

1. Basic Leg Press

Leg press machines are a gym favorite. There’s often a line for these machines, so you better act fast when you see one become available. Fortunately, leg workouts on these machines don’t take long before you feel the burn. Here’s how to use them:

1. Adjust your weight to your comfort level.
2. Take a seat and prop up your feet, spaced evenly.
3. Make sure you have at least a 90-degree bend in your knees.
4. Press outward like you mean it until your legs are extended, then return to the starting position.
5. Do 8-12 reps, then take a rest. Aim for three sets.

2.  Basic Leg Curls

Leg curl machines might let you work out sitting down, but make no mistake, it’s not rest time. This machine can give you a serious workout that will become a must-do on leg day. Here’s how it works:

1. Take a seat and adjust the height. The bar should be under your ankles, above your heels, and below your calves.
2. With your legs extended, grab the handles, tighten your tummy, and press down until your legs are bent at a 90-degree angle.
3. Pause, then release and return to your starting position.
4. Aim for three sets of 8-10 reps each.

3. Hamstring Curls

A fun twist on the basic leg curl is the hamstring curl, which you can do while lying down. This exercise is a great way to balance your muscles while doing leg extensions and helps you get more from leg day without overdoing it. For this one, you’ll need an angled leg curl machine. Here’s how you do them:

1. Adjust the weight to your comfort level. It might be best to choose a lower weight since this exercise targets your hamstrings, which aren’t as strong as your quads.
2. Lie face down on the angled leg curl machine and line up the bar just above your heels. You should be able to comfortably grab the handles for stability.
3. Lift the bar by curling your legs behind you to a 90-degree angle, pause, then release.
4. Do 8-10 reps, rest, then repeat for 1-2 more sets.

4. Basic Leg Extensions

Leg extensions take a similar motion to leg curls, but in reverse. You’ll start with your legs bent, then lift toward a full extension. Here’s the process:

1. Take a seat and adjust the height if needed. The bar will rest on top of your ankles, not your shins.
2. Position your feet apart rather than directly underneath you to decrease tension on your knees.
3. Grab the side handles and tighten your core as you lift your legs to extension. Keeping your core engaged will help you balance.
4. Pause, then return to your starting position.
5. Do 5-8 reps, rest, then repeat 1-2 more times.

5. Hip Abductions

Aptly named for its ability to “steal” the extra mass from around your hips and thighs, the hip abductor is an easy machine to use. Here’s how it works:

1. Sit comfortably with your back flat against the pad.
2. Place your legs in between the pads, with one knee resting against each pad.
3. Grab the handles, tighten your core, and press your knees outward.
4. Slowly return to the starting position.
5. Aim for 8-10 reps, 2-3 sets total.

Pair these workouts with other leg-focused exercises, such as squats or lunges.

Look Forward to Leg Day at PureGym

Once you know how to use leg machines, leg day doesn’t seem quite as intimidating. These exercises go pretty quickly, too. You can sit back and relax while also doing your legs a favor.