With So Many Gym Machines, How Should You Train Your Legs?

Gyms are equipped with a wide variety of leg-training machines. But which machine targets which part of the legs? Let’s take a closer look.

I. Structure of the Leg Muscles

The muscles of the lower limbs are collectively known as the lower limb muscles, including the hip muscles, thigh muscles, calf muscles, and foot muscles. Compared to upper limb muscles, the lower limb muscles are thicker and stronger, as they support functions such as maintaining an upright posture, bearing body weight, and walking.

The hip muscles control movements of the hip joint. They originate mainly from the inside and outside of the pelvis, cross the hip joint, and attach to the upper end of the femur. Based on location and function, they can be divided into:

1.Anterior muscle group

2.Posterior muscle group

3.Lateral muscle group

II. Leg Training Using Fixed Machines

1.Smith Machine Squat – Target muscles: Quadriceps, Hamstrings

2.Seated Leg Extension – Target muscles: Quadriceps

3.Lying Leg Curl – Target muscles: Hamstrings

4.Seated Abductor Machine – Target muscles: Outer thigh muscles

5.Leg Press (Incline Press) – Target muscles: Hamstrings, Quadriceps

6.Hack Squat – Target muscles: Quadriceps, Hamstrings

7.Vertical Leg Press (Straight Leg Press) – Target muscles: Hamstrings, Quadriceps

8.Static Squat Machine – Target muscles: Hamstrings, Quadriceps

9.Calf Raise Machine – Target muscles: Calf muscles

III. Leg Training Using Free Weights

1.Dumbbell Lunge – Target muscles: Hamstrings, Quadriceps

2.Barbell Lunge – Target muscles: Hamstrings, Quadriceps

3.Barbell Back Squat – Target muscles: Quadriceps, Hamstrings

4.Dumbbell Single-Leg Squat – Target muscles: Quadriceps, Hamstrings

5.Barbell Front Squat – Target muscles: Hamstrings, Quadriceps

6.Kettlebell Front Squat – Target muscles: Hamstrings, Quadriceps

7.Smith Machine Front Squat – Target muscles: Hamstrings, Quadriceps

8.Calf Raise – Target muscles: Calf muscles

IV. Notes

Choose the specific exercises based on the equipment available and your own fitness level.