Lower-body machine workout
Start with one session per week, or two separated by recovery days.

Leg Press (Machine): 2 × 10 reps; rest 90s
Keep your back supported and stop the descent before your pelvis rolls away from the pad.
Alternative: Goblet squat with a comfortable depth

Seated Leg Curl (Machine): 2 × 12 reps; rest 75s
Line your knees up with the pivot and keep your hips against the seat.
Alternative: Lying leg curl machine

Leg Extension (Machine): 2 × 12 reps; rest 75s
Align the machine pivot with your knee and raise the pad smoothly.
Alternative: Leg press with a comfortable range

Hip Abduction (Machine): 2 × 12 reps; rest 60s
Sit supported and open your knees slowly without bouncing the weight stack.
Alternative: Side-lying hip abduction

Standing Calf Raise (Machine): 2 × 12 reps; rest 60s
Use the handles for support and move slowly through a comfortable ankle range.
Alternative: Bodyweight calf raise with support

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
Different leg-press designs have different starting resistance. Record the machine as well as the load.

https://mylifts.app/workouts/lower-body-machines/