Want to build legs of steel. Legs are the foundation of your overall physique still you must have noticed several buffed dudes with skinny legs.

Even when I started off I hardly used to train my legs and used to make stupid excuse like: “I don’t want my legs to be buffed,” “I want to stay flexible so I don’t need to train legs,” and the worst “Squats are bad for my knees.”

Dumb. Isn’t it?

Trust me, whether if you want to lift super heavy weight in squats or deadlifts or build thighs which will make you look great in summer, you need to have a great set of legs.
If you always dream of those wheels of steel which looks great in swimming trunks, The Workout Magazine lists the most effective Isolation Exercises for Legs. Isolated exercises are the ones that focus primarily on working one muscle in isolation. If you want to strengthen your weak muscles or want to develop a muscle which looks aesthetically beautiful and sculpted then you must go for isolated exercises.

Machine Leg Curl

Target Muscle: Hamstrings- semimembranosus, Semitendinosus, biceps femoris

The Leg Curl mostly performed out on a Machine either sitting or lying face down on Leg curl machine. This exercise majorly targets our hamstrings and working out these muscles balances the development of quads which is your major leg muscle.

How to perform Machine Leg curl

Position 1:

Rest your back against the pad
Align your knee joint with the machine pivot
Place your ankles on the pad of the moving arm

Step 1:

Select your desired weight from the machine stack and sit on the machine. Adjust the moving arm of the leg curl machine so that it doesn’t slide up to your calves. Position the lap pad above your knees.

Position 2:

Keep the pad behind your ankles

Step 2:

Bring the moving arm back in a slow and smooth motion to contract your hamstrings fully, and then return it gradually to your starting position. Keep your back stable against the seat.

Variation to Machine Leg Curl-Pulley Leg Curl

You can carry out a similar exercise using a cable pulley machine. Performing leg curl using cable pulley machine is more challenging as you have to stabilize your whole body and you are not in a fixed position like in leg curl machine.

Attach an ankle strap to your ankle and ensure that the knee of your moving leg points down so that your hamstring pulls your heel towards your glutes. Make sure that you move slowly and take slightly longer time to lower your leg than to raise it.

Machine leg extension

Target Muscle: Quadriceps- Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus medialis

Machine leg extension is the exercise which isolates the quads (the largest muscle group in your body). Quads also help in straightening the knees, so this exercise can protect your knees or assist with recuperation after a knee injury.

How to perform Machine Leg Extension

Position 1:

Grip the handles for stability
Bend your knee to a 90-degree angle
Place your feet under the pad

Step 1:

Select your desired weight from the machine stack and sit on the machine with your back against the pad. Adjust the moving arm of the machine which is comfortable for your lower leg.

Position 2:

Keep your knee joint aligned with the machine pivot

Step 2:

Using a slow and steady movement (no jerking) – bring your lower leg up and continue the movement until your legs are parallel to the floor and then return to the starting position.

Hip abductor

Target Muscle: Gluteals- Gluteus maximus, Gluteus medius, Gluteus minimus, Tensor fascia latae

This exercise isolates the glute muscle which is located on the outside of your thighs and the buttocks. If you want a stronger hip muscle which is less prone to injury and is a useful addition in sports disciplines, hip abductor is the exercise for you. This exercise is beneficial for golfers because these muscles help shift body weight during the golf stick swing.

How to perform hip abductor

Position 1:

Grip the handles of the machine to aid stability
Place your feet on the supports

Step 1:

Set the desired weight on the machine weight stack. Sit and adjust the height of the seat on the machine so that the sides of your knees rest comfortably against the pads.

Position 2:

Push equally against both pads

Step 2:

Sit in a comfortable position and press your upper body back into the seat and tighten your abs or core for stability. Now push out slowly against the pads to achieve a full range of movement while breathing freely and push out as far as possible before returning.

Hip adductor

Target Muscle: Adductor magnus (deep muscle), Adductor longus

Want to build a strong inner thigh? Hip adductor is the exercise which develops the muscles of your inner thighs. Opposite to the abductors, hip adductors pull your legs together. These two exercises are done one after another to eliminate muscle imbalance, which can cause injury.

How to perform Hip Adductor

Position 1:

Press back against the pad

Step 1:

Select your desired weight on the machine weight stack. Sit on the machine and adjust the height of the seat so that your knees rest comfortably against both pads.

Position 2:

Apply equal force to both pads

Step 2:

Now grip the side handles firmly to stabilize your upper body and steadily push your legs against the pads to bring them together. Make sure not to jerk your knees and bash the pads together and in a controlled form allow the pads to return to the starting position. Make sure to keep your core muscles under stress throughout the movement.

Conclusion

Incorporating isolation exercises in your program will help you build a more aesthetic and defined look. Make sure that you add one good isolation exercise for every body part per workout to add details in your muscles. Do subscribe to our website as we will discuss isolation exercises for other body parts in our upcoming posts.

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