Using machines at the gym can be a great way to isolate muscle groups, learn exercises safely, and adjust the resistance easily. Here is a lower body workout using machines:
- Hip abduction
- Hip adduction
- Squats
- Calf raises
- Leg curl
A few reminders and tips:
- When starting out, set the machine to a weight at which you can perform 10 to 12 reps per set.
- Perform 3 to 4 sets of each exercise
- Keep your movements controlled. Avoid dropping weights or holding your breath.
- Be sure to warm up prior to working out and cool down afterwards.
Hip Abduction Machine. This machine works your abductors. Abductors are muscles on the top side of your legs that wrap around the glutes. Strengthening them helps with core stability and glute strength.
- Set up in an upright position with your back against the pad and your spine neutral.
- Exhale and push the legs apart as you open the pads.
- Once your hips are fully externally rotated, slowly return to the starting position.
- Repeat for the desired number of repetitions
Muscle and Strength. (n.d.). Hip Abduction Machine Video Exercise Guide. https://www.muscleandstrength.com/exercises/hip-abduction-machine.html
Hip Adduction Machine. This machine works your adductors. Adductors are muscles on the inside of your legs and help strengthen your hamstrings and glutes.
- Set up in an upright position with your back against the pad and your spine neutral.
- Exhale and pull the legs together as you squeeze the pads inward.
- Once the pads touch, slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscle and Strength. (n.d.). Hip Adduction Machine Video Exercise Guide. https://www.muscleandstrength.com/exercises/hip-adduction-machine.html
Machine Hack Squat. This machine works your quadriceps. Does the idea of doing a squat scare you? Using a squat machine can help you strengthen your quadriceps in a way that is less intimidating than free squatting.
- Load the machine with the desired weight and position your shoulders and back against the pads.
- Position your feet at shoulder width, extend your legs, and release the safety handles. When you extend your legs, do NOT lock your knees. Push through the balls of your feet to focus on the quads or push through your heels to focus on the glutes.
- Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees.
- Reverse the movement by driving into the platform and extending the knees and hips.
- Repeat for the desired number of repetitions.
Muscle and Strength. (n.d.). Machine Hack Squat Video Exercise Guide. https://www.muscleandstrength.com/exercises/hack-squat.html
Calf Raise Machine. This machine works the calf muscles.
There are two types of calf raise machines: standing and seated. Both types work the calf muscle group, but one puts the weight on your shoulders while the other puts the weight on your quads while you sit. The instructions for and the links to both videos are included below so you can choose the machine that best suits your needs.
Standing Calf Raise Machine
- Adjust the shoulder pad corresponding to your height.
- Step underneath the pad and place the balls of your feet on the platform with your toes pointed straight ahead – your heels will naturally hang off.
- Extend the hips and knees in order to raise the shoulder pad.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
- Extend the ankles and exhale as you flex the calves.
- Repeat for the desired number of repetitions.
Muscle and Strength. (n.d.). Standing Machine Calf Raise Video Exercise Guide. https://www.muscleandstrength.com/exercises/standing-machine-calf-raise
Seated Calf Raise Machine
- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward – your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.
- Extend your ankles and release the safety bar.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
- Extend the ankles and exhale as you flex the calves.
- Repeat for the desired number of repetitions.
Muscle and Strength. (n.d.). Seated Calf Raise Video Exercise Guide. https://www.muscleandstrength.com/exercises/seated-calf-raise.html
Leg Curl (works the hamstrings)
- The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length.
- Lay face down on the machine. The padding should be positioned just above the back of your ankles. If it’s higher than that, adjust the length.
- Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
- Squeeze the hamstrings and curl the weight up as far as possible.
- Squeeze the hamstring hard and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
https://www.muscleandstrength.com/exercises/leg-curl.html
If you haven’t already checked out our full-body workout using machines post (hyperlink to our post on the website), then follow the link to get more workout ideas and tips!
Muscle and Strength. (n.d.) Leg Curl Video Exercise Guide. https://www.muscleandstrength.com/exercises/leg-curl.html