How to Find @Home Workouts

Home Workouts
Home Workouts

How to Access @Home Workouts

We’ve created a number of workout guides that you can follow at home whilst our gyms are temporarily closed under Government instruction.

Our workout guides are split into a variety of training styles and focuses meaning that everyone can try them no matter your fitness level or ability. Better still, we’re providing everyone access to their home workouts too with our Free 90 Day Gym Pass.

Our Free 90 Day Gym Pass

If you’re not yet an Xercise4Less Gym member, you could now have access to our free access to our online gym portal which provides dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

To access the workout guides, you have a few different options…

Option 1: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you can access our @Home Workouts by following these steps:

  1. Log into the X4L app (more information here)
  2. Tap on ‘workouts’
  3. Search ‘home’ or the workout you wish to follow
  4. Press play

Option 2: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you also can access our @Home Workouts by following these steps:

  1. Visit our @Home Workouts landing page
  2. Choose a workout guide that you want to follow
  3. Once you’re in the workout guide page, click on any of the following:
    – The image of an exercise with a play button
    – ‘Watch the workout video’ button
    – ‘Try the workout’ link
  4. This will take you to the X4L Online Portal where you just login and have direct access

Option 3: New Members

If you’re not a current X4L member, you’ll need to sign up. You can do that for FREE here – once you do that, follow either option 1 or option 2 for existing members above.

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.