How To Exercise Your Thighs Using A Weight Machine
The use of weights machines is a great way to strengthen and tone your muscles. Not only do they make your muscles work harder but you workout with less risk of injury. Get the legs you've always wanted with our easy to follow guide.
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You will need
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Exercise 1, Leg press
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Step 1:
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Start position
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Sit on the machine with your feet on the plate and shoulder width apart. Make sure your feet are in front of your knees.
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Step 2:
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Push and return
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Push your body away from the machine with your heels. Make sure you keep your feet flat on the plate.
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Return back to the start position with your legs slightly bent.
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Step 3:
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Breathing
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For this exercise, when you return to the start position you need to breathe in through your nose.
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When you push away from the machine you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 15 repetitions.
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Exercise 2, Leg extension
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Step 1:
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Start position
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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.
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Step 2:
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Lowering and lifting
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Raise the roller upward and feel with your hands that your leg muscles are working as they fully extended.
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Lower the roller back to the start position keeping the tension on the muscle ready for the next repetition.
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Step 3:
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Breathing
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For this exercise, whilst you lower the roller you need to breathe in through your nose.
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And then when you raise the roller to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements you should do 15 repetitions.
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Exercise 3 Thigh adduction
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Step 1:
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Start position
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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.
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Step 2:
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Lifting and lowering
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Bring your legs together pushing by with your inner thigh muscles.
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Move your legs back outward to the start position, remembering to keep tension on the inner thigh. This movement is called adduction.
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Step 3:
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Breathing
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Whilst you move the pads outward you need to breathe in through your nose.
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When you push the inner thigh into the first position, you need to breathe out through your mouth
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Step 4:
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Review
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Once you are familiar with the movements you should do 15 repetitions to complete the workout.
