Leg Press Machine Workout Guide

Leg Press
leg press female fitness-workout guide

The leg press exercise machine isolates and stimulates your quads, glutes and hamstrings and helps your legs grow to their full potential. Build key muscles in your legs and embrace an effective fat loss tool when you start working out on the seated leg press machine.

Ready for the best leg press exercises for every level of gym goer? Our Leg Press Machine Workout Guide will support you to a higher level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

At your local Xercise4Less gym you can work out at any of our 20 leg stations. Sit down with one of our friendly expert Personal Trainers to work out the right spot to include a leg press session in your individual exercise plan. Transform your fitness ambitions when you take on this lower body leg press gym guide today.

Work Your Lower Body with This Leg Press Exercise Session

With this Xercise4Less Leg Press Machine Workout Guide you’ll get a full lower body functional workout as part of your normal leg strengthening routine or a machine circuit workout. Start your fitness journey with a bang using the following leg press gym exercises: When using the leg press machine, pay attention to your form to maximize its strength-building benefits and prevent injury. Get the most out of your leg press machine routine by not trying to lift more weight than you should. If you can’t control the leg press movements, you should reduce the weights. Keep your buttocks on the leg press seat and don’t place your hands on your knees. Keep your head against the seat back and follow through the entire range of motion without lifting your hips during the leg press exercise. Don’t be concerned if you’re having difficulty getting comfortable working out on a leg press machine. Our Personal Training staff will be on hand in your local Xercise4Less gym to show you how to adjust the leg press safely before starting. You’ll always be able to work out on the leg press machine as every one of our gyms is fully equipped with 20 leg stations for our members. Read on for more detailed instructions on how to get the most from these lower body leg press exercises.
high feet leg press female fitness-workout guide

A Terrific Standard Leg Press Session

Put pressure on your lower body and benefit from this Standard Leg Press exercise.

Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 Standard Leg Press reps and repeat in 3 sets.

The High Feet Leg Press for a Lower Body Machine Workout

By varying your foot position while on the leg press machine you can emphasize different muscles.

In the High Feet Leg Press you place your feet higher up on the foot pad to encourage the hamstrings and glutes to activate, which takes stress off the quads. This is a great leg press machine substitute for deadlifts and hamstring curls.

Do 15-25 High Feet Leg Press reps and repeat in 3 machine sets.

Supercharge your Lower Body with a Low Feet Leg Press

Strengthen your knee and hip joints with this Low Feet Leg Press session.

Place your feet low on the leg press machine foot pad to shift the stress of the exercise onto the quads. This is a great substitute for squats.

Do 15-25 Low Feet Leg Press reps and repeat in 3 machine sets.

low feet leg press male fitness-workout guide

Narrow Stance Leg Press Exercises

Energise your leg muscles with a session of Narrow Stance Leg Press reps.

Bring your feet closer together to work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this leg press variation will be. 

Do 15-25 Narrow Stance Leg Press reps and repeat in 3 sets.

Develop Your Legs with a Wide Stance Leg Press

Finish off your leg press machine exercise session with this Wide Stance Leg Press set.

Place your feet further apart than the narrow stance leg press and push the exercise emphasis on to your inner quad muscles. This leg press machine move has similar benefits to a standard sumo squat.

Do 15-25 Wide Stance Leg Press reps and repeat in 3 sets.

Join Xercise4Less Gyms for the Best Leg Press Machine Workouts

Use this Leg Press Machine Workout to start transforming your lower body at your local Xercise4Less Gym. If you’re not already one of our gym members, you’re really missing out. Not only is our gym membership able to access 20 leg stations in every gym, but they’re part of a real community of likeminded fitness enthusiasts at all levels of fitness. On hand in each fitness centre are friendly Personal Trainers happy to help guide you to the next level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

The latest leg press equipment and a supportive gym community are just part of the Xercise4Less Gyms experience though. We work hard to create the right environment for all our members, female and male, exercise beginner and gym veteran. However you want to work out, you can exercise more easily at an Xercise4Less gym than anywhere else. Choose from a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less gym member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to start shaping your real body.

Join Xercise4Less Gyms today and begin your journey towards a higher level of health and wellbeing the right way; the Xercise4Less way.

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.

Full Body Weight Plates Workout Guide

weight plates-upper body workout guide
weight plates-upper body workout guide

Grab a weight plate to build muscle and shred fat with this total body workout from Xercise4Less Gyms. Weight plates exercise sessions should be included in your fitness programme whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. When you exercise at your local friendly Xercise4Less gym with this Weight Plates Workout Guides you’ll soon find yourself accelerating towards your fitness goals.

Weight plate exercises are just as useful for your whole body as a dumbbell session or a kettlebell workout, but you also work hard on your grip strength and core stability, ideal as part of your inclusive exercise plan. Let’s look a little closer at this Full Body Weight Plates Workout Guide.

Whole Body Weight Plate Exercises to Burn Fat and Add Muscle

Start to transform your body and see real results from this Xercise4Less Full Body Weight Plates Workout Guide with the following weight plate exercises:

 

Weight Plate Squat
Weight Plate Row
Weight Plate Pinch Carry
Weight Plate Halo
Weight Plate Crunch Reach

 

This weight plates workout has five lifting exercises. Do all the reps for each exercise, then rest for 60 seconds. Keep your abs, lower back and glutes engaged for every rep so your body remains stable and you improve the power transfer between your upper and lower body. If you’d prefer to focus on specific parts of your body, check out our Lower Body Weight Plates Workout Guide or the Xercise4Less Upper Body Weight Plates Workout Guide.

If you find you need help at any stage of this weight plates workout, just talk to our friendly Personal Trainers. Xercise4Less fitness staff are always available to advise or guide you when you need it. Get the full calorie-burn benefits of this workout session with the 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set available in your local Xercise4Less gym. Whatever exercise equipment you need to get fitter, Xercise4Less provides it.

Read on for more detailed instructions on how to perform these weight plates exercises correctly.

Weight Plate Squat Full Body Exercises

Jack up your upper legs and hamstrings with this massive full body workout move, the Weight Plate Squat.

Stand with your legs slightly wider than shoulder width holding a weight plate. Place the weight plate between your legs and bend at your hips and knees with your chest up and your weight on your heels. Pause in the bottom position for one second, then squeeze your glutes to get back up.

Do 10-12 Weight Plate Squat full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Row Full Body Workout

Improve your balance and target your middle back muscles with these Weight Plate Row exercises.

Stack the needed number of weight plates on top of a small weight plate on the ground, allowing you to easily grip the rims. Take a shoulder-width stance in front of the weight plates. Bend at the hip with your knees slightly bent, keeping your back flat. Grab the weight plates from the side and let them hang below your chest, arms extended. Maintain a flat back, pull the weight plates to your chest by flexing the elbows. Avoid jerking the weight plates. Return the plates to the starting position and repeat.

Do 10-12 Weight Plate Row full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Pinch Carry for a Whole Body Session

Work your forearm muscles and benefit from these Weight Plate Pinch Carry exercises.

Hold a weight plate between your thumb and fingers and walk for 30 metres. Switch arms and repeat the distance. This is one set.

Do these Weight Plate Pinch Carry full body reps in 4 sets. Rest for 60 seconds.

Weight Plate Halo Full Body Exercises

Weight Plate Halo is great for building rotational strength and works your shoulders, biceps, triceps, and back.

Stand with feet hip-width apart and hold a weight plate with an outside grip, arms extended overhead. Bend your elbows and rotate your arms to move the weight plate around your head in a circle and down the other side. Continue for 30 seconds. Switch direction; repeat.

Do 8-10 Weight Plate Halo full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Crunch Reach Full Body Workout

Focus on your abs with this amazing Weight Plate Crunch Reach set.  

Lie on your back with your knees bent. Take the weight plate up over your head, then bring it back over. As you sit up, straighten your arms and push the weight plate up into the air as high as you can. Make sure you elevate your chest and straighten your back at the same time. Then bring the weight plate back into your chest as you lie back down to start again.

Do 8-10 Weight Plate Crunch full body reps and repeat in 4 sets. Rest for 60 seconds.

Join Xercise4Less Gyms for a Full Body Weight Plates Workout

We know how to get you fitter at Xercise4Less Gyms and that’s why we provide all the fitness equipment you need for your inclusive exercise programme including weight plates. Use this Full Body Weight Plates Workout Guide to start your fitness journey or jump start your progress if you’re stuck on an exercise plateau. If you’d prefer to split your workouts, try the Upper Body Weight Plates Workout Guide or the Xercise4Less Lower Body Weight Plates Workout Guide for effective ideas on building muscle and shedding real weight.

No matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. Not only do you get the best value gym membership with Xercise4Less, you get a huge range of the latest gym equipment including 4 sets of Olympic bumper plates. You can also use our 1 Ladies Only Olympic bumper plate set in a dedicated Ladies Only gym zone if you want a more private space to exercise in. A Women Only fitness space is only part of our impressive fitness environment. Xercise4Less members get to use a special Spin studio, functional fitness area and a combat zone in all our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and inclusive group fitness classes including Les Mills workouts and you have all the ingredients needed to supercharge your fitness journey.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including weight plate exercises with our friendly Personal Trainers. Why delay your body transformation, start your energising fitness journey right now!

One Pint Workout for Go Sober October from Xercise4Less Gyms

The Xercise4Less Gyms One Pint Workout with Sam Turpin

As part of your monthly gym membership, Xercise4Less are always looking for new ways to help our exercise community. For Go Sober October we asked Sam Turpin, our fab Health and Fitness Executive to provide a beer-burning workout routine just for you. His One Pint Workout will work off the calories a typical pint of beer contains almost as quickly as you can down a pint.

(One Pint Workout Vid)

Ready for ten minutes of alcohol sweats?

Throw Your Weight Behind Go Sober October

Before you start burning off those excess alcoholic calories, however, just consider how calorific alcohol can be. Alcohol actually contains almost the same calories as pure fat, at about seven calories per gram. Pints of lager can contain up to 180 calories or a slice of pizza while stouts and ales are equivalent to devouring a bagel at 250 calories per pint. Prefer cider? A sugared doughnut has just as many calories!

Wine or spirit drinkers can’t be complacent about their alcohol calories either. A medium-sized glass of wine will set you back 159 calories while a single gin and tonic comes in at around 110 calories.

Looking forward to that One Pint Workout now, aren’t you?

You might be under the influence…impression that it’ll be easy to shift any excess beer weight, but this One Pint exercise programme will have you panting for a drink by the end of it! As Sam explains it the One Pint Workout works as follows:

There are 3 circuits.

Spend 30 seconds on each exercise and take 30 seconds rest between circuits.

That’s ten minutes for the alcohol calories to start pouring out of you.

High Knees (Up)

Kick off the One Pint Workout with a High Knees exercise to improve your lower body power and flexibility.

Stand with your feet hip-width apart. Drive your right knee towards your chest and quickly back on the ground. Immediately drive your left knee towards your chest. Alternate knees as quickly as you can for 30 seconds.

Raise the Bar with Squat Jumps

Squat Jumps will literally pull those pints out of you as you involve your whole core and lower body in this workout.

Stand tall with feet hip-width apart. Push your bum back and lower yourself until your thighs are parallel to the floor. Then jump as high as you can. Allow your knees to bend 45 degrees when you land before dropping back down into a squat to jump again.

No Half Measures with Toe Dips

Our One Pint Workout continues with Toe Dips to isolate your abs and work your hip flexors without overloading them.

Lie on your back. Alternate driving your knees up toward your chest while not letting your toes touch the floor between reps. Keep your ribcage from arching or your lower back flattening out.

Beat the Beer Blues with Bicycle Crunches

Target improved abs with some calorie-destroying Bicycle Crunches.

Lie flat on the floor. Put your hands behind your head. Bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg out to a 45-degree angle while turning your upper body to the left and bringing your right elbow towards your left knee. Switch sides and do the same motion to complete one bicycle crunch.

Walking Lunges are Pint Sized Perfection

Walking Lunges target your glutes, hips and hamstrings and work off some of that beery weight.

Stand with your feet hip distance apart. Take a large step forward with the right foot and lower your body toward the floor. Push off your left foot so the left knee lifts up and you land with left foot in front in the same bent knee position. Now push off the right foot to lift the right knee and land with the right foot in front. Walk your lunge forward as far as you can go.

Expel Calories with One Pint Burpees

Finally, the last alcohol-burning exercise in our One Pint Workout session, burpees. Test your balance and co-ordination while working most of your major muscle groups.

Drop into a squat with your hands on the ground just in front of your feet. Kick your feet behind you, keeping your arms extended for a raised plank position. Jump your feet back towards your hands. Then leap into the air with your arms straight above you.

Last Call for Improved Health and Wellbeing

Feeling a lot more sober after our One Pint Workout? Don’t miss out either on our tips for preparing for Go Sober October here. Sam Turpin is just one of the many expert fitness staff you can expect to work with when you join Xercise4Less Gyms. Sign up to one of our flexible gym memberships and enjoy great value exercise benefits from friendly personal trainers to inclusive fitness classes. This October Go Sober and join the real community of Xercise4Less Gyms!

Ride Like the Wind on Cycle to Work Day 2019

Strap on your bike helmet for Cycle to Work Day on 8 August and get pedalling with Xercise4Less Gyms! It doesn’t matter whether you love cycling to work or haven’t been on a bike for years, now is the opportunity to get on your bike and grind out the gears outdoors or in the gym. You can ride solo to your job or take on a biking challenge with your gym friends for this national bike to work day. With Xercise4Less however you can also make cycle to work day just the start of your bicycle adventures.

Cycle to Work Day is the UK’s biggest cycle commuting event but don’t let that put you in a spin. Xercise4Less gym members can already include cycling in their weekly fitness programme. The benefits of riding a bike don’t have to be limited to cycling to work every day when you can access loads of stationary bikes and indoor cycling classes like spin sessions or virtual cycling.

Let’s take a look at why you should get the lycra on and ride your own Tour de Fitness at your local gym. 

The Benefits of Getting on Your Bike in the Gym

At Xercise4Less Gyms we like to lead from the front when it comes to indoor cycling. That’s why we provide 30 spin bikes including IC7 bicycles and 16 upright and recumbent bikes in every gym. There’s no need to bike to work every single day when you can benefit from cycling in our gyms whenever you want. Our spin classes or indoor cycling sessions offer amazing opportunities to go up the gears of your fitness plan. Just think dark room, stationary bikes, blaring chart music and a class full of sweaty cyclists and prepare to be blown away by your fitness improvements.

There’s no need to soft pedal how indoor cycling can supercharge your fitness. Spin cycle classes and virtual cycling increase your cardio fitness while being low impact exercise and there’s no chance of cars splashing you! Indoor cycling helps increase the endurance of your leg muscles and adds muscle definition to your legs and core. Spin classes will also benefit your joints with improved balance, coordination, and gait. As a bonus indoor cycling classes can be a great way to make some new gym buddies. Our gym members have lots of indoor cycling options including spin classes and virtual cycling. Check out our fitness class timetable to come along for the ride. 

 Join X4L Gyms Today

Grease Your Fitness Wheels with an Xercise4Less Spin Class

With 30 spin bikes including IC7 spin bicycles, your local Xercise4Less gym offers you every incentive to get in the saddle and get cycling. Our Cycle4FiiT spin classes are high-intensity cycling workouts with constant pedalling using varying resistances and speeds to simulate the effects of riding a bike uphill, downhill and fast along straight roads. Work out with an inspirational personal instructor and listen to pulsating chart music as you push yourself to the limit. You won’t be spinning your wheels with indoor cycling; this spin class is a rough ride that will increase fat loss and build muscle as you burn between 500 and 700 calories in an hour’s workout. You can book Cycle4FiiT or any indoor cycling classes with the Xercise4Less mobile app, on our website or at your local gym reception. Spin classes are usually run multiple times during the week. 

Change Exercise Gears with a Virtual Cycling Class

Before you ride off into the sunset, spin classes are not your only indoor cycling options. A Virtual Cycling class is a terrific way to build your fitness and build some confidence for cycling outdoors. Stationary bikes will never be dull again when you can choose your location, get on your bike and ride away virtually to destinations around the world. Feel like you’re actually riding outside the gym as you pedal as fast as you can. Virtual cycling isn’t just some gimmick either, riding a virtual bike improves your workout by increasing exercise awareness, concentration and effort rather than staring at a gym wall. You’ll be aided by virtual instructors who’ll guide you along some of the world’s most exciting cycling routes while providing encouragement. Virtual cycling is perfect for every gym member no matter your real body shape, your age or your fitness level. 

Ride on to Improved Fitness Levels with Xercise4Less Gyms

National Cycle to Work Day is a great opportunity to get out and pedal towards new fitness levels but with Xercise4Less gyms it can be just the start of a fun fitness journey. Whether you take your bike to work every day or want to go to the gym more regularly, an Xercise4Less gym membership will enhance your fitness at an affordable cost. Our friendly inclusive gym is a real community that can help inspire you to your fittest level yet. Get on your bike and sign up to Xercise4Less Gyms on take your bicycle to work day! 

 Join X4L Gyms Today

Leg Extension Machine Workouts

leg extension-workout guide

Leg Extension Machine Workout Guide from Xercise4Less Gyms

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.

Cable Machine Fitness Guide Lower Body

Lower Body Cable Machine Workout Guide from Xercise4Less Gyms

With a cable machine lower body workout, you can really work your legs and glutes with the help of one piece of gym equipment. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user our Lower Body Cable Machine Workout Guide will help transform your real body.

Ready for a cable machine gym workout? Sit down with one of our friendly Personal Trainers to see how a cable crossover machine can help you crush your fitness targets as part of your exercise programme. Get fitter faster with these fat-shredding, muscle-building, lower body cable machine exercises using the 3 cable machines at your local Xercise4Less gym.

Transform Your Legs and Glutes with These Cable Machine Exercises

Combine the most versatile piece of equipment in the gym with our Xercise4Less Lower Body Cable Machine Workout Guide and you’ll begin transforming your legs and glutes. Enhance your fitness journey with a fantastic lower body workout done on the cables at your local Xercise4Less gym. Our cable machine gym routine includes the following cable pulley machine exercises: lower body cable machine

When using a cable crossover machine routine like this one, make sure you warm up for with 5-10 minutes of cardio on an elliptical, treadmill, bike, or rowing machine in an Xercise4Less gym. Use the cable pulley machine for a lower body workout but if you’re finding it tricky to get started, just talk to one of our friendly personal training staff. Our Personal Trainers are always on hand and always happy to advise you on cable crossover technique or answer any other fitness questions. Each Xercise4Less gym provides 3 cable crossover machines so you should have no difficulty incorporating this lower body cable machine exercises into your fitness plan.

Read on for more detailed instructions on how to get the most from this lower body cable machine gym workout.

Lower Body Squat and Row Cable Crossover Exercises

Build muscle on your legs and glutes and torch calories with the Lower Body Cable Machine Squat and Row.

Start down in a squat position, holding the cable handles or rope with your arms outstretched. As you rise from the cable machine squat pull the handles or rope into your abdomen. Slowly return to the starting position.

Do 10 Lower Body Cable Machine Squat and Rows and repeat in 3 sets.

Cable Machine Lower Body Hip Abduction Workout

Supercharge your glutes workout with this Cable Machine Lower Body Hip Abduction

Grab the hip abduction cable on the pulley machine and lower the cable to the lowest position and put on an ankle cuff. Stand perpendicular to the machine and lift your leg out to the side away from the machine. Try to keep your toe pointed forward and pull from your glutes.

Do 10 Cable Machine Lower Body Hip Abductions and repeat in 3 sets.

Lower Body Workout with Cable Crossover Hip Adduction

The Hip Adduction is a cable machine move that should be a staple exercise in any lower body cable session.

Stand with one side next to a low cable pulley. Using an ankle strap, attach the cable to the leg nearest to the pulley. Step sideways, away from the pulley, until the cable is pulled taut. Grasp something for stability. Allow your strapped leg to be pulled out to the side so that you are standing only on your far leg. Keep your body and legs straight, then exhale as you pull your strapped leg down and in front of your supporting leg. Hold for a count of two. Inhale as you reverse the motion and return your strapped leg to the starting position. Repeat for the number of cable machine repetitions as below. Repeat the exercise with your opposite leg.

Do 10 Cable Crossover Hip Adductions and repeat in 3 sets.

Train Your Glutes with the Cable Machine Unilateral Squat and Row

A classic glute exercise, the Cable Machine Unilateral Squat and Row is highly effective in building muscle in your lower body.

With the cable in the low position, stand on your right leg. Slightly bend your knee and reach forward to grab the cable with your left hand. Using your right hip muscles pull yourself into a full upright position while rowing the cable with your left hand. Again, the focus here is on your glutes during the stand phase of the cable machine exercise. Slowly return to starting position.

Do 10 Cable Machine Unilateral Squat and Rows and repeat in 3 sets.

Lower Body Cable Machine Hip Flexion Exercises

Become a cable pulley pro with this Cable Machine Hip Flexion set.

Get the cable machine ankle cuff back out. Stand facing away from the machine with the cuff tethered around your right leg. Contract your quads on your right leg to keep your leg straight while raising your straight leg in front of you. Slowly return to the starting position.

Do 10 Cable Machine Hip Flexion lower body reps and repeat in 3 sets. 

Lower Body Hip Extension Exercise on Cable Machine

This Cable Machine Hip Extension exercise will tone your lower body all over.

Clip a low cable to one ankle strap. Take a step back with your free leg so that the leg attached to the cable is left in front and the cable is pulled taut. Grasp the cable pulley for stability. Keeping your torso upright and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended. Hold for a count of two and squeeze your glute. Inhale as you return your leg to the starting position. Repeat for repetitions as detailed below. Repeat the exercise with your opposite leg.

Do 10 Cable Machine Hip Extension lower body reps and repeat in 3 sets.

Join Xercise4Less Gyms Today for a Proper Cable Machine Experience

With 3 cable crossover machines in each Xercise4Less gym, joining our fitness community makes perfect sense whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Our gym members are all at levels of fitness from exercise beginner to weightlifting veteran, but everyone has access to over 400 pieces of equipment at their local Xercise4Less gym. However you like to work out and whatever fitness gear you enjoy exercising with, you’ll find it when you join Xercise4Less Gyms today.

Use this Lower Body Cable Machine Workout Guide to work on your glutes and legs but become an Xercise4Less gym member and you’ll gain so much more than exercise experience. At the People’s Gym you’ll find fitness friends through our incredible Body Transformation Camps and Boot Camps which will change your attitude to exercise for life. You’ll find a new energy working out in our pulsating spin studio or combat zone and you’ll supercharge your stamina in our terrific functional fitness area. If you’re a women member and you prefer working out in a non-judgemental space, try our private Ladies Only gym zones. Or if you like your fitness in a group setting, go for our inclusive exercise classes including the world famous Les Mills programmes led by our encouraging Personal Trainers.

Join Xercise4Less Gyms today and achieve your real exercise ambitions quicker.

Cable Machine Fitness Guide Upper Body

Upper Body Cable Machine Workout Guide from Xercise4Less Gyms



Ready to burn through calories and pile on arm, chest and shoulder muscle using an Xercise4Less gym cable machine? Our Upper Body Cable Machine Workout Guides will show you how to get the best from a cable pulley machine whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

When you sit down with one of our friendly Personal Trainers to work out your fitness programme, make sure to talk about how you can include a cable machine upper body workout. Use one of the 3 cable crossover machines available in each of our Xercise4Less gyms. Whatever fitness equipment you need, the People’s Gym, Xercise4Less gyms provides it for our members including a cable pulley machine.

An Upper Body Workout Circuit with Cable Machines

With this Xercise4Less Upper Body Cable Machine Workout Guide you’ll really tone your arms, chest, and shoulders using these cable crossover exercises. Tighten all your upper body muscle groups with the following cable pulley routine:

When using cable machines, make sure you practice good form and stay in control of the cable pulley during each exercise. Warm up for 5-10 minutes on an elliptical or rowing machine before your start your cable machine upper body workout. You can do a lot of arms, chest and shoulder exercises on the cable crossover machine that you can’t do with free weights so take full advantage of this fat burning workout routine.

It might be difficult at first to get used to the gym cable machine but if you have any questions just ask one of our friendly trainers for help or guidance. Our fitness staff are there to provide answers and encouragement for all our members and for every piece of equipment including cable crossover machines.

Read on for more detailed instructions on how to get the most from these upper body cable machine exercises.

Upper Body Workout with Cable Crossover Exercises

Hit your upper body hard and burn away calories with this Cable Crossover exercise.

Attach the stirrup handles to the high pulleys of a cable machine. Take one in each hand, your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the cable crossover start position under control.

Do 10-15 Cable Crossover upper body reps and repeat in 3 sets.

Bulk and Burn with Standing Single Arm Cable Rows

Tone and strengthen your chest and back with these Standing Single Arm Cable Rows.

Begin this cable machine upper body workout by attaching a single handle to the low pulley cable and positioning yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.

Do 10-15 Standing Single Arm Cable Rows and repeat in 3 sets.

Single Arm Cable Row Upper Body Sets

Hit your major back muscles with the Single Arm Cable Row routine.

Attach a single handle to the low pulley cable and position yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.

Do 10-15 Single Arm Cable Rows and repeat in 3 sets.

Cable Bicep Curls on the Cable Crossover Machine

An isolation exercise for the upper arm biceps muscle, the Cable Bicep Curls will deliver real arm results.

Hold a cable bar with an underhand grip, shoulder width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.

Do 10-15 Cable Bicep Curls and repeat in 3 sets.

Triceps Cable Rope Pushdown Upper Body Exercises

An important part of your workout using a cable machine, the Triceps Cable Rope Pushdown makes your arm muscles work.

Attach a rope handle to the high pulley of a cable pulley station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

Do 10-15 Triceps Cable Rope Pushdown reps and repeat in 3 sets.

Upper Body Cable Lateral Raise Routine

A great upper body exercises you can do on a cable crossover machine, the Cable Lateral Raise is a tough workout for your shoulders.

Attach a handle to the lowest pulley and stand to one side of the cable machine. Grab the handle with one hand and the cable machine tower with the other, to brace yourself. With your elbow slightly bent, raise your arm to the side until your elbow is at shoulder height. Lower and repeat.

Do 10-15 Cable Lateral Raise reps and repeat in 3 sets.

Weighted Ab Cable Curl Cable Upper Body Workout

A key part of this cable circuit workout, the Weighted Ab Cable Curl finishes you and your routine off!

Attach a rope to a high pulley and kneel in front of it, with the cable handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.

Do 10-15 Weighted Ab Cable Curls and repeat in 3 sets. Give yourself a 2 minute break after each cable ab curl set.

Join Xercise4Less Gyms to Transform Your Upper Body

When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. Our gym members can focus on their exercise goals because every Xercise4Less fitness centre offers over 400 pieces of workout equipment from 3 cable crossover machines to 350 sqm of free weights floor. Use this Upper Body Cable Machine Workout Guide to supercharge your arms, shoulders, chest and back whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

At the People’s Gym you can achieve your fitness targets quicker and with a lot more fun than other gyms. Our gym membership enjoys a dedicated Ladies Only gym zone, energising spin studio, a heart-pumping combat zone as well as a highly effective functional fitness area. Xercise4Less gym members also benefit from inclusive group exercise classes including Les Mills fitness sessions to smash their fitness goals. Try too our life-changing Body Transformation Camps and Boot Camps when you’ve signed up to one our gym memberships.

Join Xercise4Less Gyms today to make the perfect start to your fitness transformation.

Cable Machine Fitness Guide

Cable Machine Workout Guides from Xercise4Less Gyms

Get a phenomenal full body fitness session with the Xercise4Less gyms Cable Machine Workout Guide. Gain strength, boost power and torch calories with one piece of gym equipment. Our workout guide for cable crossover machines will build your core strength. Generate power during your workouts and burn fat whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

Using one of the 3 cable machines at your local Xercise4Less gym you can start crushing your fitness goals with pulley exercises for the whole body. Working out with a cable stripping machine is so good, make sure that you talk to one of our friendly Personal Trainers to include a cable pulley session in your exercise programme. Achieve your fitness ambitions quicker with this cable machine gym workout.

Work Your Whole Body with Effective Cable Machine Exercises

With this full body Cable Machine Workout Guide you’ll get powerful results and won’t waste time wandering around your local Xercise4Less gym from machine to machine. Exercising on a pulley machine will enhance the effectiveness of your workout with a single piece of equipment. Add the resistance of a cable machine to your exercises and build your core strength with the following cable pulley machine exercises:

Perform these 8 crossover gym machine sets as a one training session or add a few of them to your current fitness programme. If you’re new to cable pulleys, flag down one of our friendly fitness instructors to get some insider knowledge on how to use one of the 3 cable crossovers in your local Xercise4Less gym.

Read on for more detailed instructions to become a cable machine pro using these extremely effective cable crossover exercises.

Full Body Cable Machine Goblet Squat Exercises

Challenge your lower body muscles right from the start of this cable pulley session with a Cable Machine Goblet Squat as you focus on working out your quads.

Stand with your feet wider than shoulder-width. Use a rope and hold a row handle attachment with both hands in front of your chest. Sit back into a squat, keeping the cable pulley in the same position, then drive back up and repeat. Brace hard to stay upright throughout the movement.

Do 8-15 Cable Machine Goblet Squat reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Awesome Pull-Through with a Cable Pulley Machine

Become leaner, stronger and more athletic when you perform this Cable Machine Pull-Through set. Feel the burn on your hamstrings and glutes.

Using the rope attachment stand a few feet in front of the cable pulley machine straddling the cable but facing away from the cable gym equipment. Reach through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Keep a flat back and tucked chin throughout, and finish by squeezing the glutes hard. Avoid pulling upward through the shoulders; all the motion should originate through the hips.

Do 8-15 Cable Machine Pull-Through reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Complete Body Workout with Cable Machine Chest Fly

The Cable Machine Chest Fly is a classic chest that will help you tone and shape your upper body.

Set the pulleys on a cable crossover machine to chest height and stand between the two stacks. Grab the handles. Keep your back straight and core engaged while raising your arms out to your sides, palms facing forward, and walk a step or two forward to create tension on the cables. Stand with one foot in front of the other. Bend your elbows slightly. This is your starting position. Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set. Really squeeze when you bring the cable machine handles together so you contract the chest muscles fully.

Do 8-15 Cable Machine Chest Fly reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Work Out Hard with Cable Pulley Machine Seated Rows

Strengthen your back with these highly effective Cable Pulley Machine Seated Rows.

Grab the row handle for the cable gym machine. Using the handle for a neutral grip, pull to your belly button while keeping your shoulder blades down and back. Keep your chest up and forward and avoid swinging the weight with your legs and lower back.

Do 8-15 Cable Pulley Machine Seated Rows and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Full Body Cable Machine Single-Arm Lateral Raises

Build broad strong shoulders with this upper body workout of Cable Machine Single-Arm Lateral Raises.

Stand next to a cable pulley machine with the single grip handle attachment adjusted to the lowest setting. With the outside arm, reach across your body, grab the handle and stand straight up with your arm fully extended and feet facing forward. Keep your working elbow slightly bent as you raise your arm up to shoulder height. Pause, and then slowly lower the weight back to the starting position. Make sure you lead with the elbow and not your hand.

Do 8-15 Cable Machine Single-Arm Lateral Raises and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Total Body Cable Machine Face Pull Exercises

Keep attacking your upper body with a hard core Cable Machine Face Pull session.

Stand facing the cable gym equipment gripping a rope attachment with your palms facing inward. Step back with your arms extended at shoulder height and upper arms parallel to the ground. Keep your chest up and shift your hips back so that your knees are slightly bent. Pull the cable machine rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides. Continue pulling until the elbows travel slightly behind the back and your hands are to the sides of your head. Slowly return to the starting position by extending your arms in front of you until your shoulders are stretched forward. Think about pulling the rope apart, not just pulling it back.

Do 8-15 Cable Machine Face Pull reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Push Your Whole Body with a Cable Machine Pushdown Session

Target your triceps with some muscle-building sets of Cable Machine Pushdowns.

Attach a rope attachment to the cable pulley machine and grab it with your palms facing each other. Stand upright with your torso straight and leaning slightly forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position. Bring the rope down and bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

Do 8-15 Cable Machine Pushdown reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Full-On Cable Pulley Machine Curl Workout

Keep the tension on to the very last exercise of this cable pulley machine session. Focus on strengthening your biceps with the Cable Pulley Machine Curl.

Adjust the cable machine at one end so that the cable is attached at the bottom with the sliding cable crossover adjustment. The cable metal grip should extend so that you can grasp it comfortably in your hands with arms outstretched and palms up. Stand comfortably with feet firmly placed on the floor. Brace the abdominal muscles, straighten the back, keep the head steady. Curl the cable weight upward toward the chest, breathing out. Only your forearms should move. Hold at the top of the contraction for one second. Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension. Keep your elbows close to your sides throughout the cable machine gym movement.

Do 8-15 Cable Pulley Machine Curl reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Join Xercise4Less Gyms to Begin Your Fitness Journey

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, an Xercise4Less gym is the workout location you’ve always wanted. Join Xercise4Less Gyms today and you get access to over 400 pieces of equipment from cable pulley machines to the latest cardio machines and lots and lots of free weights. Use this Cable Machine Workout Guide and put it to best use with the help and guidance of our friendly Personal Trainers. But our 3 cable crossovers are just a part of why Xercise4Less is your best bet for a local gym.

At the People’s Gym we offer everything you need to crush your fitness targets. An Xercise4Less gym membership includes a private Ladies Only gym zone, pulsating Spin studio, a ferocious combat zone and highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from inclusive group exercise classes including Les Mills sessions as well as our incredible Body Transformation Camps to start toning your real body. And you join a fitness community that’s friendly, inclusive and filled with real people at all levels of fitness.

Join Xercise4Less Gyms today and start your fitness journey the right way.

Shoulder Press Fitness Guide

circuit training workout - shoulder press

Machine Shoulder Press Workout Guide from Xercise4Less Gyms

Target your shoulders, chest and triceps with the Machine Shoulder Press Workout Guide from Xercise4Less Gyms. Blast fat and add muscle with this military press style exercise whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Focus on your biceps and forearms with this gym machine shoulder press as you get fitter and fitter.

Work out the best individual fitness programme for your exercise targets with one of our friendly expert Personal Trainers. Make sure though to include some seated shoulder press machine sessions so you maximise your workouts at your local Xercise4Less gym. Take on this military press machine workout today and see the benefits tomorrow.

The Best Shoulder Press Exercises with a Weight Machine

Use this Xercise4Less Machine Shoulder Press to accelerate your fitness journey. Work on your shoulders and chest utilising the correct shoulder press gym technique. Hit your delts and traps hard as you get the most from this tough shoulder exercise. Add this machine shoulder press routine to your shoulder sessions and quickly see your body shape up.

This shoulder press resistance exercise is a version of the Military Press done on a weight machine to ensure proper range of motion. A great shoulders and chest workout, the machine shoulder press is also a variation of the seated barbell shoulder press. With this shoulder press equipment, you can focus on isolating your shoulders due to its fixed movement pattern.

During the shoulder press machine workout make sure you maintain good posture and keep your back straight. Complete the military press machine exercise in a slow and controlled manner. Use a very light amount of weight on the shoulder press resistance machine until you are comfortable with the lift. Don’t lock your elbows at the top of the machine shoulder press lift. Focus on keeping your back straight and squeezing your traps as you extend your arms.

If you’re having any difficulty working out on the shoulder press machine, just talk to one of our expert fitness staff. Our Personal Trainers in your local Xercise4Less gym are always happy to provide tips and guidance on technique for machine shoulder press routines or any cardio and resistance machines.

Read on for more detailed instructions on how to get the most from these machine shoulder press exercises.

Strengthen Your Shoulders with this Military Press Machine Workout

Work your shoulders and chest to the max with this seated shoulder press machine routine.

Sit down on the machine shoulder press and select the appropriate weight. Grab the shoulder press handles to your sides as you keep your elbows bent and in line with your torso. This is the starting position. Now lift the handles as you exhale, and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. Lower the shoulder press machine handles slowly back to the starting position as you inhale.

Do 12 Machine Shoulder Press reps and repeat in 3 sets with 60-90 seconds rest in between the shoulder sets. 

Join Xercise4Less Gyms for a Shoulder Press Machine Transformation

Joining Xercise4Less Gyms means becoming part of a fitness family. We’re an inclusive community of friendly exercise enthusiasts who will support you right through your fitness journey. We make sure that you can focus on your exercise goals by providing all the exercise equipment you need to smash your fitness targets including a shoulder press resistance machine.

Xercise4Less Gyms isn’t just about shoulder exercise and gym equipment though. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we create an environment dedicated to helping you get fitter faster. Your gym membership includes a dedicated Ladies Only gym zone, fat burning spin studio, a pulsating combat zone as well as our 4FiiT functional fitness area. You’ll also benefit from inclusive group exercise classes with friendly Personal Trainers including the world famous Les Mills fitness routines. Our superb Body Transformation Camps will also deliver real changes to your exercise mindset.

Join Xercise4Less Gyms today and whatever you need to achieve your fitness ambitions, we’ll provide from a machine shoulder press to 350 sqm of free weights.