By: AP   On: 4 January 2019 



It can be tricky to find lower leg exercises the target all of the important muscles. These leg exercises are designed for beginners and the weight you use should be determined on a daily basis.




Leg Press –Recommended: 3 Sets – 4-6 Reps

Muscles worked: Lower Back, Calves, Hamstring, Glutes

Equipment: Fitquip FQPL9010 Leg Press / Calf Raise


  1. Once you have set your weight load on the Fitquip FQPL9010 Led Press / Calf Raise Machine or leg press machine, sit on the machine and place your feet on the platform with feet shoulder width apart.
  2. Push the platform out with your legs until they are fully extended in front of you. (Remember too push with the balls of your feet and not to lock your legs after each extension).
  3. Hold for a second and inhale as you slowly lower the platform.
  4. Repeat this set and breath out as you push the platform.


Dumbbell Lunges –Recommended: 4 Sets – 20 Reps on each leg

Muscles worked: Quadriceps, Calves, Hamstring, Glutes

Equipment: Dumbbell


  1. Stand with a dumbbell in each hand and position your torso upright and straight. This is your starting position.
  2. Keeping your torso upright step forward with your right leg, around 2 feet and lower your upper body down. Your knee should not go forward or beyond your toes, as this will but excess stress on your knees.
  3. Pushing up with the ball of your foot, rise to your starting position. Repeat with the opposite leg.


Tips: A long lunge helps emphasize your Gluteus Maximus, while a short lunge emphasizes your Quadriceps.


Dumbbell Step Ups – Recommended: 4 Sets – 15 Reps Each Leg

Muscles worked: Calves, Hamstring, Glutes

Equipment: Dumbbell, Step or Weight Bench 


  1. Stand straight with a dumbbell in each hand. Your palms should be facing the side of your legs. This is your starting position.
  2. Place your right foot on the elevated platform and lift your body up until your left foot is on the platform too. You should be standing up right.
  3. Step down with your left leg, followed by your right leg until you are in the starting position.
  4. Repeat using your right leg for the recommended reps and then perform using your left leg.


Seated Leg Curl – Recommended: 3 Sets – 8-12 Reps

Muscles worked: Hamstring

Equipment: Fitquip PL9019 Leg Extension / Leg Curl


  1. Adjust the leg press machine to your preferred height and weight settings. Once adjusted sit on the machine with your back against the seat.
  2.  Place your legs on the back of the lower leg and secure the lap pad against your thighs. The lower leg padding should be a few inches under your calves.
  3. Keeping your back straight, adjust the leg press until your legs are positioned straight in front of you.
  4. While exhaling push the leg press as far as possible to the back of your thighs.     
  5. Hold for a few seconds and while breathing in slowly return to starting position.
  6. Repeat as recommended.


 Remember to stretch before, during and after your workout to prevent tight sore muscles.


Team Fitquip

Leave a comment

Comments have to be approved before showing up