Selectorized, or pin selector, machines are great to use at all fitness levels. Here’s a great lower body workout to add to your routine. Complete four sets of eight to 12 repetitions and rest for 45-90 seconds between each set. Use the first two sets to warm up. The remaining sets should be completed at the heaviest weight of the day.
Exercise 1: Leg Press
The leg press targets multiple muscles in the lower body and forces the quads, glutes, and hamstrings to work together simultaneously. Keep your lower back pressed against the pad and your feet flat on the platform to fully engage your muscles.
Exercise 2: Leg Extension
Not only do developed quads look great, but they also help with knee function. To get the most out of the leg extension machine, be sure to line up your knee joint with the pivot point of the leg extension arm to keep unnecessary stress off the knee and really target the quads.
Exercise 3: Lying Hamstring Curl
Strong hamstrings can reduce low back pain and improve knee health. Lying hamstring curls target the hamstrings by forcing the knee to flex, similar to walking and running. Similar to the leg extension, make sure the knee joint is lined up with the pivot point of the machine.