Legs
Legs
If you don't feel like gravity is working overtime afterwards, did you even hit legs?
(Legs: Quads, Hamstrings, Hips, Adductors, Abductors, Glutes, Calves)
Quad Extension
Back rest: back and glutes pressed against it
Seat: pressed right against the back of kneecaps for support
Bottom pad: should contact front of ankles
Seated Hamstring Curl
Back rest: Keep glutes/back against it for the full movement
Bottom pad: behind ankles
Toes pointed up, isolate your knee
Lying Hamstring Curl
Knee lined up with axis of rotation
Moving pad: pressed against bottom half of calf
Pull yourself into the handles; tight core; stable back
Leg Press
Seat rest: legs form right angles
Don't lock your knees!
Super (Lying) Leg Press
Seat rest: legs form right angles
Don't lock your knees!
Adductors
(Inner thigh)
Press back and glutes against back rest
Keep reps slow and controlled
Abductors
(Outer thigh)
Press back and glutes against back rest
Keep reps slow and controlled
Multi-Hip
Easily the most intimidating machine in the gym, but it's great for hip flexors!
45º Back/Glute Extension
Technique can be back-focused or glute-focused
90º Back/Glute Extension
Also known as a Glute Ham Developer (GHD), targets the posterior chain
Technique can be back-focused or glute-focused
Plate-loaded Leg Press
Minimally different from the machines in Section I!
Seat rest: legs form right angles
This machine locks in the topmost position but otherwise moves freely - learn to use the handle locks before loading.
Don't lock your knees, and don't forget to rerack your plates!
Belted Squat
Located by the door leading out to Cannan Green
Pros: back-friendly, easy to use, little/no wait time!
Calf Raises
Standing and seated calf raises target different muscles!
Standing: gastrocnemius muscle, general calf development
Seated: isolates the soleus muscle
If you want shredded calves, try drumline (10/10, would recommend)
Non-Machine Leg Exercise Suggestions
(Bonus: a lot of these especially target glutes if you're looking for a bakery!)
Bulgarian Split Squats
RDLs
Hip thrusts
Lunges
Step-Ups