Leg Training Equipment User Guide

Leg muscles include the quadriceps at the front of the thigh for knee extension, the hamstrings at the back of the thigh for knee flexion, the glutes for hip extension, and the calves for ankle plantar flexion.

Before leg training, perform 5–10 minutes of low-intensity cardio such as a stationary bike, treadmill, or elliptical trainer, followed by dynamic stretching. This helps prepare the body and reduce injury risk.

I. Barbell Squats

Barbell squats are one of the most effective leg exercises, engaging nearly all leg muscle groups.

Start with the barbell positioned at chest height. Place it on the upper back supported by the trapezius muscles, not the neck. Stand with feet shoulder-width apart and toes slightly pointed outward.

Brace your core, push the hips back, and bend the knees to squat down while keeping the knees aligned with the toes. Lower until the thighs are about parallel to the floor. Drive upward by extending the hips and knees together, keeping the chest and hips rising at the same time.

II. Recommended Equipment for Thigh Training

Seated Leg Press Machine

Seated Leg Extension Machine

When using leg press equipment, avoid locking the knees at the top of the movement. Maintain controlled motion and appropriate weight to ensure continuous muscle tension and reduce injury risk.

III. Recommended Equipment for Glute Training

Hack Squat Machine

The hack squat machine provides added stability during squats and helps reduce pressure on the lower back. It is well suited for users who want to focus on glute training while maintaining proper posture and safety.

IV. Calf Muscle Training

Recommended Equipment: Standing Calf Trainer

After selecting a suitable weight, the user performs controlled calf raises by pushing upward through the feet. This movement effectively strengthens the calf muscles and supports overall lower leg development.