Gympal
    Legday

    Legday

    Jandro
    Jandro

    Body Heatmap

    Target Muscles

    Leg Extension (Machine)

    Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.

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    Quads

    Leg Press (Machine)

    Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.

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    QuadsGlutesHamstrings

    Lying Leg Curl (Machine)

    Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.

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    HamstringsCalves

    Seated Calf Raise

    Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.

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    Calves