Machine Quad Exercises
19 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
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Hack Squat
Machine
Vastus lateralisRectus femoris
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Incline Treadmill Walk
Machine
Quadriceps
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
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
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Alternating Leg Press
Machine
Vastus lateralisVastus medialis
Programs with these exercises
Gym Fat Loss Plan: Strength Circuits + Cardio
Three sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymUpper/Lower 4-Day SplitFour 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 · 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