Life Fitness Leg Extension
Muscles Trained:
Primary: Quads
What It Is:
A seated machine that isolates the quadriceps through knee extension.
How to Perform It:
- Adjust seat and pad so knees are aligned with pivot point
- Sit upright and grip handles
- Extend legs fully but don’t lock knees
- Pause at the top, then lower with control
- Keep toes pointed forward
Life Fitness Leg Curl
Muscles Trained:
Primary: Hamstrings
What It Is:
A seated leg curl machine that targets the hamstrings with guided motion.
How to Perform It:
- Adjust backrest and pad to fit behind ankles
- Sit tall and hold handles
- Curl legs down and back
- Squeeze at the bottom, then return slowly
- Avoid lifting off the seat
Life Fitness Seated Leg Press
Muscles Trained:
Primary: Quads, Glutes
Secondary: Hamstrings
What It Is:
A horizontal leg press machine that targets the lower body through a pressing motion.
How to Perform It:
- Sit with feet shoulder-width on platform
- Push through heels to extend legs
- Don’t lock knees at the top
- Lower until knees are at ~90°
- Keep lower back pressed into the seat
Life Fitness Standing Calf
Muscles Trained:
Primary: Calves (Gastrocnemius)
What It Is:
A standing calf raise machine that works the upper portion of the calf muscles.
How to Perform It:
- Position shoulders under pads, feet on edge of platform
- Raise heels as high as possible
- Pause, then lower heels below platform
- Move through full range
- Keep knees slightly bent
Life Fitness Calf Raise
Muscles Trained:
Primary: Calves (Soleus)
What It Is:
A seated machine for performing calf raises with knees bent to isolate the soleus.
How to Perform It:
- Sit and position thighs under pads
- Place toes on platform
- Raise heels fully, then lower under control
- Keep movement slow and deliberate
- Don’t bounce or use momentum
Life Fitness Hip Abduction
Muscles Trained:
Primary: Glute Medius, Outer Thigh
What It Is:
A machine-based lateral leg movement that targets the outer hips and glutes.
How to Perform It:
- Sit with legs against pads, feet on platforms
- Push legs outward smoothly
- Pause, then return slowly
- Keep back flat and torso still
- Avoid leaning or jerking
Life Fitness Hip Adduction
Muscles Trained:
Primary: Inner Thigh (Adductors)
What It Is:
A machine that works the inner thighs by drawing the legs together against resistance.
How to Perform It:
- Sit with legs outside the pads
- Squeeze thighs together
- Pause briefly, then return slowly
- Keep upper body stable
- Don’t use momentum
Straight-Leg Calf Press (on Leg Press)
Muscles Trained:
Primary: Calves (Gastrocnemius)
What It Is:
A calf raise performed on the leg press machine using straight legs for full calf engagement.
How to Perform It:
- Place toes on edge of platform
- Keep legs straight but knees soft
- Press through balls of feet to raise heels
- Lower heels below platform slowly
- Do not bend knees during reps
Hoist Leg Extension
Muscles Trained:
Primary: Quads
What It Is:
A rocking-seat leg extension that moves with the body for a natural motion.
How to Perform It:
- Sit and adjust leg pad to just above ankles
- Extend knees fully and control return
- Let the seat move with your motion
- Keep toes facing forward
- Don’t lock knees
Hoist Leg Curl
Muscles Trained:
Primary: Hamstrings
What It Is:
A seated leg curl with Hoist's ROC-IT technology for more fluid motion.
How to Perform It:
- Adjust leg pad to sit above ankles
- Curl legs downward while seated
- Keep back against pad
- Let seat tilt naturally
- Lower slowly
Hoist Leg Press
Muscles Trained:
Primary: Quads, Glutes
Secondary: Hamstrings
What It Is:
A dynamic leg press that shifts with your body to improve joint alignment.
How to Perform It:
- Sit in the sled with feet shoulder-width
- Push platform until legs are extended (not locked)
- Let seat rock naturally with motion
- Lower until knees are ~90°
- Keep heels flat on platform
Hammer Strength Leg Extension
Muscles Trained:
Primary: Quads
What It Is:
A plate-loaded leg extension machine that allows full control and resistance.
How to Perform It:
- Adjust seat and ankle pad
- Extend knees while seated
- Control the weight both up and down
- Avoid bouncing
- Keep torso upright
Hammer Strength Leg Curl
Muscles Trained:
Primary: Hamstrings
What It Is:
A plate-loaded machine for isolating the hamstrings in a prone or seated position.
How to Perform It:
- Position legs under the pad
- Curl heels toward glutes
- Squeeze at the top, lower slowly
- Don’t lift hips off pad
- Keep motion smooth
Hammer Strength Kneeling Leg Curl
Muscles Trained:
Primary: Hamstrings
What It Is:
A unilateral leg curl done from a kneeling position for isolating each hamstring.
How to Perform It:
- Kneel and position working leg behind pad
- Curl heel toward glute
- Pause, then lower slowly
- Keep torso stable and tight
- Avoid rotating hips
Cybex Hack Squat
Muscles Trained:
Primary: Quads
Secondary: Glutes, Hamstrings
What It Is:
A sled-style hack squat machine for leg development with reduced spinal load.
How to Perform It:
- Position shoulders under pads, feet flat
- Unlock sled and squat down to 90°
- Push back up without locking knees
- Keep back and hips against pads
- Control the descent
Rogue Fitness Belt Squat
Muscles Trained:
Primary: Quads, Glutes
Secondary: Hamstrings, Core
What It Is:
A squat machine that loads the hips while removing spinal compression.
How to Perform It:
- Strap into belt and stand upright
- Squat down to desired depth
- Push through heels to stand
- Keep torso upright
- Avoid bouncing at the bottom
Nautilus Glute Drive
Muscles Trained:
Primary: Glutes
Secondary: Hamstrings
What It Is:
A hip thrust machine designed to safely load the glutes through a full range of motion.
How to Perform It:
- Sit and strap in with upper back on pad
- Thrust hips upward, squeezing glutes
- Pause at the top, then lower with control
- Keep feet flat and knees over ankles
- Avoid overextending the back