Featured below are total gym exercises that will help you target muscles located in your legs. Specifically, these total gym exercises will help you strengthen your quadriceps, hamstrings, glutes, calves and thighs.
Leg Curl
- Lie on your back on the glideboard with your legs extended and attach your ankles to the wing attachment.
- Slide the glideboard up by curling your legs and allow yourself back down after a short pause.
- Breathe out while curling your legs and breathe in while returning to starting position.
Reverse Leg Curl
- Lie on your back on the glideboard, hips and knees at 90 degree angles and rest your feet against the toe raise bar.
- Raise your buttocks from up the glideboard by straightening your hips and allow yourself back down after a short pause.
- Keep a 90 degree angle in your knees throughout.
Squat
- Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles.
- Slide the glideboard up by straightening your legs and allow yourself back down after a short pause.
- Breathe out while straightening your legs and breathe in while returning to starting position.
Wide Squat
- Lie on your back on the glideboard with your feet wide from each other on the squat stand, knees at 90 degree angles.
- Slide the glideboard up by straightening your legs and allow yourself back down after a short pause.
- Breathe out while straightening your legs and breathe in while returning to starting position.
Single-Leg Squat
- Lie on your back on the glideboard with one foot on the squat stand with its knee at a 90 degree angles and the other leg slightly elevated and extended.
- Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.
- Breathe out while straightening your leg and breathe in while returning to starting position.
Single-Leg Squat On Side
- Lie sideways on the glideboard with one foot on the squat stand, its knee at a 90 degree angle and the other off the squat stand, knee bent.
- Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.
- Breathe out while straightening your leg and breathe in while returning to starting position.
Single-Leg Squat Kneeling
- Kneel on one knee on the glideboard with the other foot resting against the squat stand, its knee bent.
- Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.
- Breathe out while straightening your leg and breathe in while returning to starting position.
Jumping Squat
- Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles.
- Slide the glideboard up by jumping slightly off the squat stand and allow yourself back down after a short pause.
- Breathe out while jumping and breathe in while returning to starting position.
Twisting Squat
- Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles, rotated out slightly to one side.
- Slide the glideboard up by straightening your legs while realigning yourself and allow yourself back down after a short pause.
- Breathe out while straightening your legs and breathe in while returning to starting position.
Jumping and Twisting Squat
- Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles, rotated out slightly to one side.
- Slide the glideboard up by jumping slightly off the squat stand while realigning yourself and allow yourself back down after a short pause.
- Breathe out while jumping and breathe in while returning to starting position.
Front Lunge
- Stand in front of the glideboard and put one foot on it, knee slightly bent, both feet pointing forward.
- Slide the glideboard up by pushing your foot foward and allow yourself back down after a short pause.
- Keep your back straight and perpendicular to the floor throughout.
Hip Extension with Knee Stabilized
- Lie on your back on the glideboard, knees bent and attach one foot to the leg pull attachment, its leg straight and perpendicular to the floor.
- Slide the glideboard up by pulling your leg down and allow yourself back down after a short pause.
- Keep your leg straight throughout.
Hip Abduction
- Sit on the top end of the glideboard, legs straight and feet resting against and inside the cables and hold the handles with your hands, palms facing each other.
- Slide the glideboard up by pulling your legs away from each other and allow yourself back down after a short pause.
- Keep your legs and back straight throughout.
Hip Adduction
- Lie sideways on the glideboard with one foot attached to the leg pull attachment, its leg straight and prependicular to the floor.
- Slide the glideboard up by pulling your leg down towards the other one and allow yourself back down after a short pause.
- Keep your leg straight throughout.
