Top 3 pieces of equipment for leg day
Get the most out of your leg day sessions at JD Gyms Dundee!
We asked one of our Personal Trainers, Thomas, what his top 3 pieces of equipment for leg day are at JD Gyms Dundee and how he uses them to get the most out of his workouts.
JD Gyms Dundee has a wide range of kit on offer for training legs, including plate-loaded machines, cable resistance machines, free weights, squat racks and lifting platforms. We encourage members to speak to our staff any time they are looking for help or advice with the equipment – they are always happy to help!
Let’s get into the shortlist…
1. The Leg Press
This is a leg day staple and a great place to start as it is a simple machine to use. We have both a plate-loaded version and a cable version.
If you’re new to weight training, it’s best to start off with a low, manageable weight until you get used to the movement and then gradually add on weight later. Avoiding injury is important when starting out, so don’t be a hero!
The leg press is a versatile piece of kit and can be used to work the entire leg. You can target different muscles simply by adjusting your stance and foot position on the machine.
For instance, target the hamstring by adopting a narrower stance and placing your feet closer to the top of the foot plate. Try a wider stance and place your feet lower on the foot plate to target the quads. Play around with different positions and pay attention to where you feel this in your legs.
Tip: Don’t fully lock out your legs when pressing, try to always maintain a slight bend in the knee to avoid injury.
2. The V-Sit
Want to mix things up a bit? Try the plate-loaded V-Sit machine. There is a little more set-up involved in this one, so do take care if it’s your first go and ask a friend or member of staff to spot you.
The V-Sit works the same muscle groups as the Leg Press, however this time you are in a standing position and you will be lifting the weight through your shoulders.
To start, choose a suitable weight and load this on to the machine, with equal weight on each side. Step into the machine and position your shoulders underneath the shoulder pads. Set your feet up around shoulder width apart on the foot plate.
Once you’re ready to begin, first push up slightly to release the safety catch. Keep your feet shoulder width apart, squat down until your knees reach about 90 degrees, then push up to the top of the machine.
Once you’re done, pull the red safety bar up, engaging the safety again and exit the machine safely.
Tip: Don’t fully lock out your legs at the top of this movement, try to always maintain a slight bend in the knee to avoid injury.
3. The Glute Drive
Lastly, but certainly not least, is the Glute Drive. So many of us are on a mission to grow our glutes and create the perfect peach…. if you’re one of them, this machine is your best friend!
The Glute drive takes the hassle out of the traditional hip thrust exercise. Rather than needing to set up with a box a barbell and a hip pad, you can simply step into this machine, secure the hip strap and you’re ready to go.
As the name suggests, this machine allows you to target your glutes, but also works the hamstrings at the same time.
Once ready, bring your hips up until you feel the contraction in the glute muscles. You want to aim to create a bridge shape with your torso and thighs parallel to the floor and your knees at 90 degrees. Hold that position for a second or two and then bring your hips back down slowly, as low as you can without touching the floor.
Tip: Really focus on controlling the movement on the way back down for maximum results from this exercise.
What about reps and sets? For all of these exercises, a good ballpark would be 3-4 sets of 10-12 reps. Make sure you choose the weights carefully to ensure it’s challenging enough, but not too heavy to start with. You will learn as you go what weight works for you.
Hope this helps!
Credit to Thomas Moir PT for the advice