Leg strength training: The 15 Best Exercises with Smart Gym Equipment

Leg exercises play a crucial role in overall fitness and strength training. Incorporating leg exercises into fitness routines also leads to benefits such as increased muscle mass, improved bone density, and better balance. In fact, an analysis of leg strength studies published by The Journal of Nutrition, Health & Aging noted the risks of letting our legs become weaker as we age:

"Leg muscle power, the ability to exert force with the lower extremities quickly (Power= Force x Velocity), is a predictor of disability among older adults. Lower leg power is an early indicator of poor function and higher leg power may indicate preserved physical function."

If your clients are eager to skip "leg day," you can remind them there's a correlation between poor leg muscle power and chronic diseases such as osteoarthritis, diabetes mellitus, and cardiovascular disease!

The good news is that even when they can't make it to the gym, strength training gym equipment, such as the Speediance Home Gym, can be a great way to encourage clients to keep up with leg workouts at home. Speediance's smart exercise equipment for legs means trainers can ensure that their clients have access to professional-grade equipment that maximizes the benefits of leg exercises without compromising on quality or effectiveness.

Now, you can support your clients' fitness journey by encouraging them to stay consistent and dedicated to their leg workouts, even when they can't make it to the gym. And below, we'll share some of the best leg exercises they can do with Speediance.

The 15 Best Leg Exercises To Do With Smart Gym Equipment

The Speediance Home Gym as well as out latest product - the Gym Pal, offer a versatile range of leg exercises that can be performed to target and strengthen different leg muscles. Even when you're not there to correct their form, Speediance products offer the ability for your clients to see a demonstration of the correct form and action for each movement.

Here are some leg exercises and instructions you can encourage your clients to do with smart gym equipment at home:

Deadlifts

This can help target quads, hamstrings, and calves.

1. Attach the Speediance Adjustable Barbell to the Gym Pal.
2. Stand with your feet hip-width apart, toes under the barbell.
3. Bend at the hips and knees, keeping your back straight and core engaged.
4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width.
5. Lift the barbell by extending your hips and knees, keeping it close to your body.
6. Lower the barbell back to the starting position.

Standing Abductions

This exercise targets the muscles of the outer thighs, specifically the hip abductors.

1. Attach the Speediance Gym Pal’s ankle strap to your ankle, securing it properly.
2. Stand upright with your feet shoulder-width apart.
3. Engage your core and maintain a neutral spine throughout the exercise.
4. Hold onto a stable support, such as the Speediance Adjustable Weight Bench, for balance if needed.
5. Begin the exercise by lifting the leg attached to the ankle strap out to the side.
6. Keep the leg straight or slightly bent at the knee as you raise it.
7. Lift the leg to a comfortable height while feeling a contraction in the outer thigh.
8. Pause for a moment at the top of the movement.
9. Slowly lower the leg back down to the starting position with control.
10. Repeat the exercise for the desired number of repetitions, then switch to the other leg.

Standing Adductions

Make sure your client doesn't confuse this with standing abductions. This exercise targets the hip adductors, including the inner thigh muscles.

1. Attach the ankle strap of the Speediance Gym Pal to your ankle.
2. Stand upright with your feet hip-width apart.
3. Hold onto a stable support like the Speediance Adjustable Weight Bench, if needed.
4. Move the leg with the ankle strap across your body toward the midline while keeping the leg straight or slightly bent at the knee.
5. Control the movement and avoid rotating your torso.
6. Slowly return the leg back to the starting position and repeat with the other leg.

For both abductions and adductions, clients should be reminded to choose an appropriate resistance level that challenges them without sacrificing proper form. Their focus should be on maintaining control and avoiding any swinging or jerking motions during the exercise.

Standing Cable Kickbacks

This is a great exercise for the hamstrings and calves (as well as the glutes).

1. Attach the Gym Pal ankle strap to your ankle, securing it properly.
2. Stand upright with your feet hip-width apart.
3. Hold onto a stable support if needed.
4. Lift one leg straight back behind you, keeping it straight or slightly bent at the knee.
5. Squeeze your glutes at the top of the movement.
6. Slowly lower the leg back down to the starting position and repeat with the other leg.

Standing Cable Calf Raise

Performing a standing calf raise with resistance using arm handles can effectively target and strengthen the calf muscles, particularly the gastrocnemius, and soleus.

1.  Stand upright on The Gym Pal with your feet hip-width apart, holding the arm handles for stability.
2. Position the arm handles near your shoulders with a comfortable grip.
3. Lift your heels off the ground as high as possible, raising your body onto the balls of your feet.
4. Squeeze your calf muscles at the top of the movement and hold for a brief moment.
5. Slowly lower your heels back down to the starting position, feeling a stretch in the calves.
6. Repeat the movement for the desired number of repetitions.

To add resistance to the exercise using arm handles, you can increase the force exerted by your upper body against the handles while performing the calf raise. This increased resistance challenges the calf muscles further and enhances the effectiveness of the exercise.

Cable Standing Leg Extensions

1. Set up the Speediance Adjustable Weight Bench over the Gym Pal, attach an ankle strap to your ankle.
2. Place your feet flat on the ground, hip-width apart.
3. Extend your working leg forward and upward against the resistance, until it is fully extended in front of you. Focus on engaging your quadriceps.
4. Hold for a moment at the top of the movement, then slowly lower your leg back down.
5. Repeat for the desired number of repetitions and switch to the other leg.

Cable Standing Hamstring Curls

1. Attach the Gym Pal’s ankle strap to your ankle.
2. Stand facing the Adjustable Weight Bench with your core engaged and a slight bend in your supporting leg.
3. Start with your working leg extended forward, and then curl it toward your glutes by flexing your knee against the resistance.
4. Squeeze your hamstrings at the top of the movement, then slowly lower your leg back downt.
5. Repeat for the desired number of repetitions and switch to the other leg.

Cable Lying Down Hamstring Curls (with or without a weight bench)

1. Using the Speediance Gym Monster, attach an ankle strap to each ankle and secure them to the low pulley of the cable machine.
2. Lie face down on a yoga mat or the Speediance weight bench with your legs fully extended and the ankle straps attached to your ankles.
3. Place your hands under your shoulders or use a mat for support.
4. Keep your core engaged throughout the exercise.
5. Start by flexing your knees and curling both legs upward toward your glutes against the resistance.
6. Squeeze your hamstrings at the top of the movement, then slowly extend your legs back down.

Cable Reverse Lunges

1. Attach the barbell to the Speediance Gym Pal and place it on your shoulders behind your head. 
2. Take a step back with one leg, lowering your body into a lunge position.
3. Bend both knees, with your front knee aligned over your ankle and your back knee hovering just above the machine.
4. Push through your front heel and return to the starting position.
5. Repeat on the other leg, alternating between legs for the desired number of repetitions.

Cable Squats

1. Attach the smart handle to the Gym Pal’s cable pulley and grasp it in front of your chest.
2. Lower your body into a squat position by bending your knees and hips, keeping your chest lifted and core engaged.
3. Push through your heels to return to the starting position.
4. Repeat for the desired number of repetitions.

Cable Donkey Kick

1. Attach an ankle strap to your ankle and secure it to the low pulley of the Speediance Gym Monster
2. Face the machine and position your hands and knees on the ground.
3. Flex your working leg, bringing your heel toward your glutes against the resistance.
4. Squeeze your glutes at the top of the movement, then slowly extend your leg back out.
5. Repeat for the desired number of repetitions and switch to the other leg. 

Bulgarian Split Squats

1. Attached the Adjustable Barbell to the Gym Pal. Place the Adjustable Weight Bench behind you. 
2. Stand with one foot positioned in front of you and the other foot placed behind you on the flat bench.
3. Lower your body by bending your front knee, keeping your chest lifted and core engaged.
4. Push through your front heel to return to the starting position.
5. Repeat with the opposite leg.

The 4 Biggest Benefits of Using Smart Exercise Equipment for Legs

Using smart exercise equipment specifically designed for leg workouts offers several advantages:

Increased efficiency and effectiveness of leg workouts: Smart exercise equipment provides targeted resistance and a range of exercises that effectively engage the leg muscles, maximizing the benefits of each workout session.

Tracking and monitoring progress for better results: Speediance's smart equipment often comes with built-in tracking features, allowing users to monitor their performance, track metrics such as repetitions and weight lifted, and analyze progress over time. This data-driven approach can help your clients set goals, stay motivated, and optimize their leg workouts for better results.

Customizable settings and workout programs: Smart exercise equipment typically offers customizable settings, allowing users to adjust resistance levels, range of motion, and intensity based on their fitness levels and goals. Additionally, Speediance's smart gym comes with pre-programmed workouts or the ability to create personalized workout routines, providing versatility and adaptability to individual needs.

Enhanced safety features for injury prevention: Smart exercise equipment often incorporates safety features such as adjustable stabilizers, ergonomic design, and controlled movements, reducing the risk of injury during leg workouts. These features help users maintain proper form and alignment, ensuring a safe and effective exercise experience.

The Speediance Gym Machine Makes the Most of Leg Days

Speediance is a leading provider of smart exercise equipment specifically designed for optimizing leg workouts. With a focus on innovation and technology, Speediance offers state-of-the-art smart exercise equipment that combines precision engineering, ergonomic design, and cutting-edge technology to provide users with an efficient and personalized workout experience.

By integrating smart features such as customizable settings, tracking and monitoring capabilities, and enhanced safety features, Speediance's exercise equipment for legs ensures that your clients can achieve their fitness goals effectively while minimizing the risk of injuries even when you're not around.