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You likely know your lower body exercises like squats and leg presses. But two leg machines you find at the gym are great for targeting specific areas: leg extension and hamstring curl.
These machines isolate muscle groups, which means you can develop strength and definition much faster than trying to hit them with lower body exercises like squats and lunges.
If you want to work on your thighs and give them some attention, these machines are a great addition to your routine.
How the Machines Work
Leg extension and leg curl machines are designed to target specific muscle groups in your legs: your quadriceps and hamstrings.
These machines allow you a very limited range of motion, which is perfect for isolating a specific muscle group without putting a lot of stress on your lower back or other areas of your body.
Leg Extension Machine
The leg extension machine is all about your quads, baby!
You’ll lift the weight up with your legs, straightening them out.
Leg Curl Machine
The leg curl machine is all about your hamstrings.
You’ll curl your legs up towards your glutes.
How to Use the Machines
Both machines are relatively simple to use, but it’s important to understand how to set them up and perform the exercises correctly to get the most out of your time on them.
Why Train Legs with Machines?
Training legs with leg extension and leg curl machines is a great way to target specific muscle groups in your legs. Here are some benefits to using these machines:
Isolate Muscle Groups
Machines allow you to isolate specific muscle groups, which is perfect for targeting your quads and hamstrings.
Target Weak Areas
If you have weak quadriceps or hamstrings, these machines are a great way to target them specifically.
Improve Muscle Balance
By targeting your quadriceps and hamstrings, you can improve muscle balance in your legs, reducing your risk of injury.
Proper Form and Technique
The controlled movements on the machines help you maintain proper form and technique, reducing your risk of injury even further.
Increase Power and Speed
Strong legs are essential for any athlete, and training with leg extension and leg curl machines can help increase your power and speed.
Improve Endurance
Whether you’re a runner or just want to improve your overall lower body endurance, training legs with machines can help.
Leg Extensions
The leg extension machine is all about your quadriceps (the front of your thighs).
This isolation exercise is perfect for building strength and size in your quads.
Machine Features
Look for a sturdy leg extension machine with a heavy duty frame and solid construction. A machine with adjustable foot plates and a comfortable seat is a must.
How to Use the Machine:
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Adjust the Machine: Sit down on the machine and adjust the pad at your upper back. Your lower back should hang off the edge of the seat. This will help you stay stable and engage your core.
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Lift: Extend the weight up by straightening your legs. Lower the weight back down to the starting position by bending your knees.
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Shin Pad: Place the shin pad up around your ankles. You want your knees to be bent at or below a 90 degree angle to avoid putting unnecessary stress on your knees. Make sure your knees are in line with the machine before you start.
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Do Your Reps: Lift the weight up by straightening your knees. Slow and controlled is the way to go here – you want to engage your quads and take time to lift the weight up. Don’t bounce or swing the weight up – this is a slow and deliberate movement.
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Lower the Weight: Slowly lower the weight back down to the starting position by bending your knees. Take your time and don’t bounce down or up.
Hamstring Curl
The hamstring curl machine targets the opposite side of your legs as the leg extension: your hamstrings (the back of your thighs).
Many guys use lying leg curls to work their hamstrings, but the leg curl machine is a great way to target them as well. Just be careful when setting up the machine – the pads can be uncomfortable if not positioned correctly, and the height can be awkward for taller users.
Machine Features
Look for a hamstring curl machine with a sturdy frame and comfortable pad placement. A curling mechanism that allows you to target the upper or lower hamstrings is a nice feature.
How to Use the Machine:
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Start Light: Hamstring curls are all about your hamstrings, and your hamstrings aren’t as strong as your quads, so start light!
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Calf Pad: Adjust the calf pad to your Achilles tendon. If you’re shorter, you may want to lower the pad. Taller guys will want to raise it.
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Lie Down: Sit down on the machine face down, with your legs hanging straight off the edge of the bench. Your knees don’t want to be locked out – you want a slight bend in your knees. Place your legs under the pads and you’re ready to curl.
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Do Your Reps: Bend your knees to curl your heels up towards your glutes. Take your time and focus on squeezing your hamstrings as you curl your legs up. Lower the weight back down slowly to the starting position. Don’t rush through your reps!
Compound Exercises
Because these machines isolate specific muscle groups, you’ll want to add some compound exercises to your leg workout to build overall leg strength. Compound exercises like squats, lunges, and leg presses work multiple muscle groups at once.
Example Leg Workout
Here’s an example leg workout you can follow:
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Leg Extensions: 20 reps, light weight. Focus on slow and controlled movement. You want to feel the burn in your quads by the time you hit 20 reps.
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Dumbbell Squats: 10 reps. If you’re a beginner, use a pair of dumbbells for squats. This exercise works your quads, hamstrings, and glutes.
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Hamstring Curls: 20 reps, slow and controlled. Focus on squeezing your hamstrings as you curl your legs up.
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Dumbbell Lunges: No changing the weights on the squat stand – you’re using the same dumbbells for lunges. Step forward into a lunge, keeping your back knee almost touching the ground.
Do this circuit 3 to 5 times, resting 1-2 minutes between sets.
How to Use the Machines Safely
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Read the Instructions: Leg extension and leg curl machines can be confusing, so take the time to read the instructions and learn how to adjust the settings and use the machine properly.
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Warm Up: Before getting on the machines, warm up your legs with some light cardio and leg swings.
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Start Light: Begin with light weights and gradually increase the weight as you become stronger. It’s better to start light and work your way up than to risk injury by trying to lift too much too soon.
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Proper Form: Keep proper form and technique throughout the exercise. Avoid jerky or bouncy movements – you want to move slowly and controlled.
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Inspect the Machine: Before and after use, inspect the machine for any signs of wear or damage. If you notice anything broken or damaged, report it to your gym or fitness staff.
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Maintenance: Leg extension and leg curl machines have moving parts that need to be cleaned and lubricated regularly. Ask your gym staff if they perform maintenance on the machines, and how you can help. At home, clean the machine with a damp cloth and apply lubricant to the moving parts.
Conclusion
Leg extension and leg curl machines are great additions to any workout routine. By understanding how these machines work and using them properly, you can target specific muscle groups, build strength and muscle, and improve your overall athletic performance.
Remember to always use the machines safely and follow proper maintenance guidelines to keep them in good working order. With regular use and proper maintenance, leg extension and leg curl machines can be a great asset to your fitness routine.
Whether you want to build muscle, improve stability, or increase your overall leg strength, these machines can help.