Legs Workouts With Machines

Machine-based leg workouts for adults who want practical lower-body strength and hypertrophy progress with stable straight sets, clear RIR targets, and realistic kilogram load examples.
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Workout 1

6 exercises18 sets

Machine Legs Strength and Size Template

Quadriceps, Hamstrings, Glutes, Calves

A machine-first legs template using bilateral and isolation patterns, repeatable straight-set loading, and simple week-to-week progression.

  1. 1
    Hack Squat
    anatomy
    anatomy
    1Exercise

    Hack Squat

    Rest 2m 30s

    • 18 reps x 70 kgRIR 3
    • 28 reps x 70 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Brace torso into pad, keep knees tracking over toes, and control depth without lumbar rounding.

  2. 2
    45-Degree Leg Press
    anatomy
    2Exercise

    45-Degree Leg Press

    Rest 2m 15s

    • 110 reps x 140 kgRIR 3
    • 210 reps x 140 kgRIR 2
    • 310 reps x 140 kgRIR 1

    Keep hips and low back in contact with the pad and avoid forceful knee lockout.

  3. 3
    Machine Hip Thrust
    anatomy
    3Exercise

    Machine Hip Thrust

    Rest 2m

    • 110 reps x 80 kgRIR 3
    • 210 reps x 80 kgRIR 2
    • 310 reps x 80 kgRIR 1

    Tuck pelvis slightly at lockout and avoid overextending the lower back.

  4. 4
    Leg Extension
    anatomy
    4Exercise

    Leg Extension

    Rest 1m 30s

    • 112 reps x 45 kgRIR 2
    • 212 reps x 45 kgRIR 2
    • 312 reps x 45 kgRIR 1

    Control the lowering phase and avoid bouncing at the bottom.

  5. 5
    Seated Leg Curl
    anatomy
    5Exercise

    Seated Leg Curl

    Rest 1m 30s

    • 112 reps x 40 kgRIR 2
    • 212 reps x 40 kgRIR 2
    • 312 reps x 40 kgRIR 1

    Keep hips anchored to the pad and control eccentric return.

  6. 6
    Seated Calf Raise
    anatomy
    6Exercise

    Seated Calf Raise

    Rest 1m 15s

    • 114 reps x 50 kgRIR 2
    • 214 reps x 50 kgRIR 2
    • 314 reps x 50 kgRIR 1

    Use a full stretch at the bottom and a brief pause at top contraction.