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1 exercise
Seated Machine Leg Extensions
This Your Workout Title 0 min-minute gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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0 min
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1 exercise
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Seated Machine Leg Extensions
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Primary muscle group(s):
Quadriceps
  1. Sit on a leg extension machine and place your  legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
  2. Grip the hand bars (if fitted) firmly. This is the start position.
  3. Using  only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
  4. Return to the start position in a smooth movement as you inhale,.
  5. The angle at your knee should not go past 90-degrees.
  6. Repeat.

This exercise can be performed one leg at a time.

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
  2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
  3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
  4. Return to the start position by lowering your hip to the floor.
  5. Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
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