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Legs

Machine Legs & Glutes

7 exercises · 55 min · Intermediate

Strong & Steadyby Strong & Steady @strongandsteady

A full lower-body day with zero barbells: hack squat, leg press, Smith machine RDLs, curls, extensions and cable kickbacks.

  • Hack Squat

    Hack Squat

    Quads, Glutes

    4 × 10–12
  • Smith Machine Romanian Deadlift

    Smith Machine Romanian Deadlift

    Hamstrings

    3 × 10–12
  • Leg Press

    Leg Press

    Quads, Glutes

    3 × 12–15
  • Smith Machine Split Squat

    Smith Machine Split Squat

    Quads

    3 × 10 each leg
  • Seated Leg Curl

    Seated Leg Curl

    Hamstrings

    3 × 12–15
  • Leg Extension

    Leg Extension

    Quads

    3 × 15
  • Cable Glute Kickback

    Cable Glute Kickback

    Glutes

    3 × 12–15 each

Photo demos

for every move

Logs your sets

and last weights

Swap machines

when one's taken

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