How To Exercise Your Thighs Using A Weight Machine

Step 1: Start position

Sit on the machine with your feet on the plate and shoulder width apart. Make sure your feet are in front of your knees.

Step 2: Push and return

Push your body away from the machine with your heels. Make sure you keep your feet flat on the plate.

Return back to the start position with your legs slightly bent.

Step 3: Breathing

For this exercise, when you return to the start position you need to breathe in through your nose.

When you push away from the machine you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 15 repetitions.

Step 1: Start position

For this exercise you should use the machine in your gym specifically for leg extensions. Sit on the machine with your feet apart behind the foam roller. Make sure the roller is touching your shoes laces, adjust the roller if necessary. Place your hands on top of your thighs.

Step 2: Lowering and lifting

Raise the roller upward and feel with your hands that your leg muscles are working as they fully extended.

Lower the roller back to the start position keeping the tension on the muscle ready for the next repetition.

Step 3: Breathing

For this exercise, whilst you lower the roller you need to breathe in through your nose.

And then when you raise the roller to the first position, you need to breathe out through your mouth.

Step 4: Review

Once you are familiar with the movements you should do 15 repetitions.

Step 1: Start position

Make sure you use the machine in your gym that is a thigh adductor machine. Sit on the machine with your legs apart and behind the foam pads. Adjust the setting so that your legs are wide apart but not so that you are uncomfortable. Make sure the weights are okay for you too.

Step 2: Lifting and lowering

Bring your legs together pushing by with your inner thigh muscles.

Move your legs back outward to the start position, remembering to keep tension on the inner thigh. This movement is called adduction.

Step 3: Breathing

Whilst you move the pads outward you need to breathe in through your nose.

When you push the inner thigh into the first position, you need to breathe out through your mouth

Step 4: Review

Once you are familiar with the movements you should do 15 repetitions to complete the workout.