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Exercises

Machine quad exercises

Machine quad exercises, from the easiest version to the hardest. Machines guide the path of the weight, so you can focus on effort rather than balance.

15 moves9 with 3D demosBeginner 7Intermediate 8

Beginner machine quad exercises 7

Leg extension demonstrated on the 3D figure3D demoLeg extensionBeginner · Strength machineLeg press demonstrated on the 3D figure3D demoLeg pressBeginner · Strength machineNarrow-stance leg press demonstrated on the 3D figure3D demoNarrow-stance leg pressBeginner · Strength machineLeverage Deadlift demonstrated on the 3D figure3D demoLeverage DeadliftBeginner · Strength machineSingle-Leg Leg Extension demonstrated on the 3D figure3D demoSingle-Leg Leg ExtensionBeginner · Strength machineHack SquatBeginner · Strength machineRecumbent BikeBeginner · Strength machine

Intermediate machine quad exercises 8

Smith machine split squat demonstrated on the 3D figure3D demoSmith machine split squatIntermediate · Strength machineSmith machine squat demonstrated on the 3D figure3D demoSmith machine squatIntermediate · Strength machineSmith Machine Pistol Squat demonstrated on the 3D figure3D demoSmith Machine Pistol SquatIntermediate · Strength machineStairmaster demonstrated on the 3D figure3D demoStairmasterIntermediate · Strength machineLunge SprintIntermediate · Strength machineLying Machine SquatIntermediate · Strength machineNarrow Stance Hack SquatsIntermediate · Strength machineSmith Machine Leg PressIntermediate · Strength machine

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Questions people ask

What are good machine quad exercises for beginners?

Start with moves graded easy, such as Leg extension, Leg press, Narrow-stance leg press. There are 7 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.