MyLifts

Lower-body machine workout

A machine-focused leg session lets you practise a repeatable setup for each movement. This plan includes knee extension, knee flexion, a multi-joint press and smaller accessory movements.

40 minutes, approximatelyBeginnerMachines
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Leg Press (Machine)

Keep your back supported and stop the descent before your pelvis rolls away from the pad.

Alternative

Goblet squat with a comfortable depth

2 × 1090s
2
Seated Leg Curl (Machine)

Line your knees up with the pivot and keep your hips against the seat.

Alternative

Lying leg curl machine

2 × 1275s
3
Leg Extension (Machine)

Align the machine pivot with your knee and raise the pad smoothly.

Alternative

Leg press with a comfortable range

2 × 1275s
4
Hip Abduction (Machine)

Sit supported and open your knees slowly without bouncing the weight stack.

Alternative

Side-lying hip abduction

2 × 1260s
5
Standing Calf Raise (Machine)

Use the handles for support and move slowly through a comfortable ankle range.

Alternative

Bodyweight calf raise with support

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

Keep the plan.
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Questions before you start

Should I do leg curls or leg extensions first?

This template puts leg curls first after the leg press, but either order can work. Keep the order consistent if you want to compare performance across sessions.

Are machines enough for a leg workout?

Machines can train your lower-body muscles. Free-weight and balance movements are other useful options; choose a plan that fits your experience, equipment and preferences.

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