The legs contain some of the largest muscles in the human body and are responsible for a variety of functional and essential movements.

When it comes to strengthening leg muscles, there are plenty of machines and exercises to choose from. That being said, it can be difficult to identify what machines can be used to target each area of your leg.

If you’re looking for a workout that engages the entire leg, try the 5 leg machine exercises outlined below.

Seated leg presses (3 sets of 10 to 12 reps)

  • Adjust the position of the machine, take a seat and select a weight
  • Place your feet a little wider than shoulder-width apart and grasp the handles of the machine
  • Be sure to maintain a neutral spinal position with your chest upward and your head looking forward
  • Push through the heels and extend through the hips and knees to move the platform upward
  • Without locking your knees, pause briefly at the top of this movement before bending your knees and slowly lowering your weight back down to the starting position for one rep

Seated leg curls (3 sets of 10 to 12 reps)

  • Sit on the machine and adjust it to ensure the padded lever sits a few inches under the calves when your legs are extended
  • Select an appropriate weight and secure the lap pad against your thighs, just above the knees
  • Grasp the side handles and point your toes straight to ensure that your legs are positioned properly
  • Exhale and flex the knees to draw your heels to the backs of your thighs
  • Pause briefly in this position before straightening the legs and slowly raising your feet back to the starting position for one rep

Seated leg extensions (3 sets of 10 to 12 reps)

  • Sit on the machine and ensure your knees are bent 90 degrees
  • Adjust the machine so the pad rests on your shins, just above your feet
  • Select an appropriate weight, grasp the side handles and point your toes straight
  • Slowly extend your legs, while keeping the rest of your body stationary on the seat
  • Once your legs are fully extended, pause briefly before slowly bending your knees and lowering your feet back down to the starting position for one rep

Seated calf raises (3 sets of 10 to 12 reps)

  • Sit on the calf raise machine with your toes placed on the lower portion of the platform and your lower thighs under the lever pad
  • Release the bar by using your heels to lift it slightly, and slowly lower your heels by bending at the ankles until your calves are fully stretched
  • Raise the heels by extending the ankles as high as possible
  • Hold at the top of this movement, before lowering your heels back down for one rep

Stationary bike

  • Sprint for 15 seconds then rest for 15 seconds
  • Repeat 10 times