Machine Leg Exercises
31 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Leg Press
Machine
Vastus lateralisRectus femoris
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Hack Squat
Machine
Vastus lateralisRectus femoris
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Thigh Abductor
Machine
AbductorsGluteus medius
Incline Treadmill Walk
Machine
Quadriceps
Glute Ham Raise
Machine
Biceps femoris
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Narrow Stance Hack Squats
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Leg Press
Machine
Vastus medialisVastus lateralisRectus femoris
Reverse Hyperextension
Machine
Biceps femoris
Bicycling, Stationary
Machine
Vastus lateralisVastus medialisRectus femoris
Elliptical Trainer
Machine
Vastus lateralisVastus medialisRectus femoris
Jogging, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Recumbent Bike
Machine
Vastus lateralisVastus medialisRectus femoris
Running, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Single-Leg Leg Extension
Machine
Rectus femorisVastus lateralisVastus medialis
Stairmaster
Machine
Vastus lateralisVastus medialisGluteus maximus
Standing Leg Curl
Machine
Biceps femoris
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
Thigh Adductor
Machine
Adductors
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Alternating Leg Press
Machine
Vastus lateralisVastus medialis
Single-Leg Press
Machine
Gluteus maximus
Wide-Stance Leg Press
Machine
Gluteus maximus
Machine Hip Extension
Machine
Gluteus maximus
Machine Kneeling Leg Curl
Machine
Biceps femoris
Machine Seated Hip Adduction
Machine
Adductors
Programs with these exercises
Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym