Build Massive Quads and Glutes with Machine Leg Exercises

Primary Target Area

Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris), Gluteus Maximus, Adductor Magnus, Hamstrings (Biceps Femoris)

How to Perform

1. Step 1: Sit in the machine with your back and head resting firmly against the padded support; place your feet on the footplate hip-width apart, ensuring your heels are flat and knees are aligned with your toes.
2. Step 2: Disengage the safety locks and push the platform away by extending your legs, driving through the heels and mid-foot until your legs are nearly straight.
3. Step 3: Pause briefly at the top of the movement, maintaining active tension in the quadriceps without locking out the knee joints.
4. Step 4: Slowly lower the platform toward your chest by bending your knees in a controlled manner, stopping just before your lower back or glutes lift off the seat.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy and metabolic stress. For a strength focus, utilize 3-5 sets of 6-8 reps with heavier resistance.

Primary Target Area

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)

How to Perform

1. Step 1: Sit on the machine with your back against the pad and adjust the lower leg pad so it rests just above your ankles; ensure your knee joint aligns with the machine's pivot point.
2. Step 2: Grip the side handles for stability, brace your core, and extend your knees to lift the weight until your legs are straight.
3. Step 3: At the top of the movement, pause and forcefully contract your quadriceps for one second while maintaining an upright torso.
4. Step 4: Lower the weight slowly and under control back to the starting position, stopping just before the weight stack touches to maintain constant tension.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and metabolic stress. This isolation exercise is best used as a pre-exhaustion tool or a finisher to maximize muscle fiber recruitment.

Primary Target Area

Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Gastrocnemius (Medial and Lateral Heads)

How to Perform

1. Step 1: Adjust the backrest so your knees align perfectly with the machine's pivot point, and secure the thigh pad firmly against your quads to prevent your hips from lifting.
2. Step 2: Grip the handles for stability and curl the lever arm downward by flexing your knees, pulling your heels toward the base of the seat.
3. Step 3: Pause at the point of maximum contraction, squeezing the hamstrings intensely while keeping your toes pointed or neutral.
4. Step 4: Slowly resist the weight as you return to the starting position, ensuring a full stretch of the hamstrings without allowing the weight stack to touch.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy. This exercise is highly effective for metabolic stress; consider using a 3-second eccentric (lowering) phase for maximum fiber recruitment.

Primary Target Area

Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Gastrocnemius, Sartorius

How to Perform

1. Step 1: Adjust the machine lever so the padded bar sits just above your heels. Lie face down on the bench, aligning your knees with the machine's pivot point, and grasp the handles for stability.
2. Step 2: Exhale and curl your legs upward toward your glutes in a smooth, controlled arc, ensuring your hips remain pressed firmly against the pad to avoid lower back compensation.
3. Step 3: Squeeze your hamstrings hard at the top of the movement for a one-second pause, maintaining full tension throughout the posterior chain.
4. Step 4: Inhale and slowly lower the weight back to the starting position over a 2-3 second count, stopping just short of a full lockout to keep constant tension on the muscles.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and muscular endurance. Focus on a slow eccentric phase and maximum mind-muscle connection rather than ego-lifting heavy weight.

Primary Target Area

Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris), Gluteus Maximus, Adductor Magnus, Soleus

How to Perform

1. Step 1: Position your back flat against the backrest and shoulders firmly under the pads; place your feet shoulder-width apart on the footplate and disengage the safety handles.
2. Step 2: Drive through the mid-foot and heels to push the sled upward, extending your hips and knees until you reach the starting standing position.
3. Step 3: At the top of the movement, pause briefly and squeeze the quadriceps intensely, ensuring you maintain a slight bend in the knees to keep tension on the muscles.
4. Step 4: Inhale and slowly lower the sled by bending at the knees and hips, maintaining a controlled tempo until your thighs are at least parallel to the footplate.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy (muscle growth). For advanced metabolic conditioning, increase to 15-20 reps with a controlled eccentric phase.

Primary Target Area

Quadriceps Femoris, Gluteus Maximus, Adductor Magnus, Hamstrings, Soleus, Erector Spinae

How to Perform

1. Step 1: Position the bar at mid-shoulder height and step under it, resting the bar across your upper trapezius. Place your feet shoulder-width apart, approximately 3-6 inches in front of the bar's vertical path, and rotate the bar to unhook the safety latches.
2. Step 2: Inhale, brace your core, and lower your hips by bending at the knees and hips simultaneously, maintaining an upright torso until your thighs are at least parallel to the floor.
3. Step 3: Pause briefly at the bottom of the movement, ensuring your knees are tracking in line with your toes and your heels remain firmly planted on the floor.
4. Step 4: Exhale and drive through your mid-foot and heels to extend your knees and hips, returning to the starting position while maintaining tension on the musculature by stopping just short of a full knee lockout.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For strength development, utilize 4-5 sets of 5-8 reps with increased resistance and longer rest periods.