Leg workouts with machines
A leg workout using machines only: leg press, hack squat, leg extension, leg curl and calf raise.
A complete leg workout includes a squat or press for the quads, a hip hinge such as a Romanian deadlift for the hamstrings and glutes, a single-leg exercise, and direct work for the hamstrings and calves. Put the heaviest, most technical lift first, while you are fresh.
Machines guide the weight along a fixed path, so you can push close to failure without balancing the load or needing a spotter. That makes them quick to learn, easy to progress, and a good fit for the later exercises in a workout.
Machine leg workout
The classic gym leg day with no barbell at all.
Leg Press- Sets
- 4
- Reps
- 10–12
- Rest
- 2 min
Sled Hack Squat- Sets
- 3
- Reps
- 8–10
- Rest
- 2 min
Lever Leg Extension- Sets
- 3
- Reps
- 12–15
- Rest
- 60 s
Lever Lying Leg Curl- Sets
- 3
- Reps
- 10–12
- Rest
- 60 s
Lever Seated Calf Raise- Sets
- 4
- Reps
- 12–15
- Rest
- 60 s
Can’t do one of these?
Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.
Tips
- Warm up with a few lighter sets of your first lift rather than a long stretch; it is the most specific warm-up there is.
- Squat as deep as you can while your back stays neutral. Deeper squats train the quads and glutes through more of their range.
- Train both knee bending (leg curls) and hip hinging (Romanian deadlifts) for the hamstrings; each one trains them in a different way.
- Adjust the seat so the joint you are moving lines up with the machine’s pivot; most machines mark it with a coloured dot.
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.
52 leg exercises with machines
Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.
Quads
Hamstrings
Questions
How many leg exercises can you do with machines?
SPLYT’s exercise library has 52 leg exercises you can do with machines, including Leg Press, Sled Hack Squat and Lever Leg Extension. Each one links to step-by-step instructions and a demonstration.
How many exercises should a leg workout have?
Four to six: one main squat or press, a hinge, a single-leg movement, a leg curl and a calf raise covers everything. More exercises usually just means less effort on each.
Should I train legs twice a week?
If you can recover from it, yes. Two lower-body sessions a week, one heavier and one lighter, builds more strength and size than one exhausting leg day.
Are machines good for building muscle?
Yes. Muscles respond to hard sets, not to whether the weight is free. Machines also make it safe to take sets close to failure.