Genfit Open App

Machine legs workout

A complete legs session using machine, with sets and reps attached — plus all 36 machine legs exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Chair Squat 4 6–8 2–3 min
2 Hack Squat 4 6–8 2–3 min
3 Calf Press 3 10–12 60–90 sec
4 Calf Press On The Leg Press Machine 3 10–12 60–90 sec
5 Bicycling, Stationary 3 10–12 60–90 sec

Intermediate session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Glute Ham Raise 4 6–8 2–3 min
2 Lunge Sprint 4 6–8 2–3 min
3 Elliptical Trainer 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many machine legs exercises are there?

36 in this catalogue — 15 compound and 12 isolation movements, spread across 23 beginner, 13 intermediate and 0 expert-rated options.

How long should a machine legs workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train legs?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Legs responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

This routine assumes gym access, since it is built around machine. For a home version, use the equipment swaps listed on each exercise page — most legs movements here have a bodyweight or dumbbell equivalent.

All 36 machine legs exercises

Bicycling, Stationary beginner · legs Calf Press beginner · isolation Calf Press On The Leg Press Machine beginner · isolation Chair Squat beginner · compound Elliptical Trainer intermediate · legs Glute Ham Raise intermediate · compound Hack Squat beginner · compound Jogging, Treadmill beginner · legs Leg Extensions beginner · isolation Leg Press beginner · compound Leverage Deadlift beginner · compound Lunge Sprint intermediate · compound Lying Leg Curls beginner · isolation Lying Machine Squat intermediate · compound Narrow Stance Hack Squats intermediate · compound Narrow Stance Leg Press intermediate · compound Recumbent Bike beginner · legs Reverse Hyperextension intermediate · legs Rowing, Stationary intermediate · legs Seated Calf Raise beginner · isolation Seated Leg Curl beginner · isolation Single-Leg Leg Extension beginner · isolation Smith Machine Calf Raise beginner · isolation Smith Machine Hang Power Clean intermediate · compound Smith Machine Leg Press intermediate · compound Smith Machine Pistol Squat intermediate · compound Smith Machine Reverse Calf Raises beginner · isolation Smith Machine Squat beginner · compound Smith Machine Stiff-Legged Deadlift beginner · compound Smith Single-Leg Split Squat beginner · compound Stairmaster intermediate · legs Standing Calf Raises beginner · isolation Standing Leg Curl beginner · isolation Step Mill intermediate · legs Thigh Abductor beginner · isolation Walking, Treadmill beginner · legs

Want this generated fresh each session?

The free generator rebuilds a legs workout every time, so you are not running the same five exercises for six months.

Build a free workout