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Get ready to sculpt your legs with these amazing Total Gym exercises!
Having toned and strong legs not only enhances your overall physique but also improves your mobility and daily activities. The Total Gym is a versatile piece of equipment that can target specific muscle groups, including your legs. Whether you’re a beginner or an advanced fitness enthusiast, these 10 Total Gym exercises will help you achieve the legs of your dreams.
1. Squats
Squats are a classic exercise that targets your quadriceps, hamstrings, and glutes. Using the Total Gym, adjust the incline to your desired level and stand facing the machine. Hold onto the handles, lower your body into a squat position, and then push back up. Repeat for a set of 12-15 reps.
2. Lunges
Lunges are great for working your quadriceps, hamstrings, and glutes. Stand facing away from the Total Gym, place one foot on the glide board, and step forward with the other foot. Lower your body down into a lunge position, ensuring your front knee doesn’t go past your toes. Push back up and repeat on the other leg. Aim for 10-12 lunges on each leg.
3. Calf Raises
To target your calf muscles, stand facing the Total Gym and place the balls of your feet on the edge of the glide board. Hold onto the handles for support and raise your heels as high as you can, then lower them back down. Repeat for 15-20 reps to feel the burn in your calves.
4. Leg Press
The leg press exercise on the Total Gym is perfect for targeting your quadriceps and glutes. Adjust the incline to your desired level, lie down on the glide board with your feet on the footrest, and push the board away using your legs. Slowly lower the board back down and repeat for a set of 12-15 reps.
5. Hamstring Curls
For strong and defined hamstrings, lie down on the glide board facing the Total Gym. Place your feet on the footrest and lift your hips off the board. Bend your knees and pull the glide board towards your glutes, contracting your hamstrings. Extend your legs back out and repeat for 10-12 reps.
6. Outer Thigh Abductions
To target your outer thighs, lie down on your side with the glide board against your leg. Rest your head on your arm and place your top foot on the footrest. Lift your top leg up towards the ceiling, focusing on using your outer thigh muscles. Lower your leg back down and repeat for 15-20 reps on each side.
7. Inner Thigh Adductions
Lie down on your side with the glide board against your leg, just like in the outer thigh abductions exercise. However, this time, place your bottom foot on the footrest. Lift your bottom leg up towards the ceiling, engaging your inner thigh muscles. Lower your leg back down and repeat for 15-20 reps on each side.
8. Step-ups
Step-ups are a great way to target your quadriceps and glutes. Stand facing the Total Gym and place one foot on the glide board. Step up onto the board, extending your leg and engaging your muscles. Step back down and repeat on the other leg. Aim for 10-12 step-ups on each leg.
9. Bulgarian Split Squats
This exercise is perfect for targeting your quadriceps, hamstrings, and glutes. Stand facing away from the Total Gym and place one foot on the glide board, laces down. Lower your body down into a split squat position, keeping your front knee in line with your toes. Push back up and repeat on the other leg. Aim for 10-12 reps on each leg.
10. Pistol Squats
If you’re looking for a challenging exercise that targets your entire leg, pistol squats are the way to go. Stand facing away from the Total Gym and extend one leg out in front of you. Lower your body down into a squat position on the other leg while keeping the extended leg off the ground. Push back up and repeat on the other leg. Aim for 8-10 pistol squats on each leg.
Remember to always warm up before starting any exercise routine and to consult with a fitness professional if you’re new to using the Total Gym or have any specific concerns. With consistent effort and these 10 Total Gym exercises, you’ll be well on your way to achieving toned and strong legs that you’ll be proud to show off!
