Legs
Hamstring Curl
Muscles Worked: Hamstrings, Glutes
How to use: Adjust the machine such that the round pad is aligned with your calves. When you lie down, align your hips with the bend on the bench. Bend your knee and pull your heels toward your glutes, then slowly allow your legs to extend. Grip the handles for extra support. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Leg Extensions
Muscles Worked: Quads
How to use: Adjust the seat by moving the back rest so that your knees comfortably align with the edge of the seat. Then, adjust the height of the round pad so that it is aligned with your ankles. Grip the handles by your sides and press your back into the bench for stability. Then, extend your legs and lower the weight with control. Repeat. To adjust the difficulty, add or remove weighted plates to the machine or move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Seated Leg Press
Muscles Worked: Quads, Hamstrings, Calves
How to use: Adjust the backrest to your desired angle. Then adjust the safety depth which will determine the maximum range of motion. Sit down and position your feet in the center of the platform. Your knees should be slightly bent when the machine is locked in place. Extend your knees and push the safety bars away from you to unlock the machine. Press your back firmly into the bench and grip handles by your sides for stability. Then, bend your knees toward your chest and extend. Repeat. To lock the machine again, extend your knees, pull safety bars back toward you and slowly bend your knees until the weight is locked. To adjust the difficulty, add or remove weighted plates to the machine. Pro-tip: place your feet slightly higher than center on the platform to target your hamstrings, and slightly lower than center to target your quads.
Seated Leg Curls
Muscles Worked: Hamstrings
How to use: Adjust the seat back to your desired position. Then adjust the round pad so that it is comfortably aligned between your calves and ankles. Next, adjust the height of the round pad to choose your starting position and lastly, adjust the position of the top pad so that it is gently pressing against your thighs for support. To complete the movement, bend your knees and drive your heels toward your glutes, then extend your legs with control. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Seated Calf Raise
Muscles worked: Calves
How to use: Sit down on the machine and adjust the thigh pads to a height at which they rest on your thighs, close to the knee. Place the balls of your feet on the platform, allowing your heels to hang off the edge. Extend your ankles to lift the weight, then pull the safety bar out of the way. Flex your ankle driving your heels down toward the floor and then extend your ankles. Repeat. Once finished, extend your ankles and replace the safety bar to lock the machine. To adjust the difficulty, add or remove weighted plates to the machine. Pro-Tip: Flex your ankle all the way at the bottom to ensure a full range of motion and healthy ankles.
Horizontal Calf Raise
Muscles worked: Calves
How to use: Adjust the backrest so that when seated, your toes comfortably rest on the platform with flexed ankles. Your heels should be below the edge of the platform. Press your back firmly into the bench and grip the handles next to you for extra support. Extend your ankles by pushing the platform away from you with your toes. Then flex your ankles and allow the weight to return to the original position. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-Tip: Flex your ankle all the way at the bottom to ensure a full range of motion and healthy ankles.
Linear Hack Squat
Muscles worked: Glutes, Hamstrings, Quads
How to use: Adjust the back pad to a distance at which you have a soft bend in the knees when the machine is locked and your feet are firmly planted on the platform. Engage your core then extend your knees to unlock the machine and push away the safety bar. Bend your knees to a squat position at which your knees are creating an approximate 90 degree angle, then push through your feet to extend your legs. Repeat. To lock the machine, extend your legs fully, pull the safety bar back to you then slowly bend your knees to lock the machine in place. To adjust the difficulty, add or remove weighted plates to the machine. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
V-Squat
Muscles Worked: Glutes, Hamstrings, Quads
How to use: Adjust the height of the starting position so that you have a slight bend in your knees when the machine is locked and your feet are planted on the platform. Press your back firmly into the back pad and allow the shoulder pads to rest on top of your shoulders. Extend your knees and push away the safety bar to unlock the machine. Bend your knees into a squat position at which your knees are creating an approximate 90 degree angle, then push through your feet to extend your legs. Repeat. To lock the machine, extend your legs fully, pull the safety bar back to you then slowly bend your knees to lock the machine in place. To adjust the difficulty, add or remove weighted plates to the machine. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
