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Beginner Leg 4: Smith Machine Squat & Hamstring Curl

Beginner Leg Day Program 4

60 min 8 exercises

The workout

  1. 1

    Smith Machine Squat

    3 × 10

    Squat using Smith machine for guided form.

  2. 2

    Seated Leg Curl (Machine)

    3 × 10

    Curl legs downward on machine.

  3. 3

    Single-Leg Glute Bridge

    3 × 12

    Bridge with one leg extended.

  4. 4

    Seated Calf Raise (Machine)

    3 × 15

    Raise heels with padded bar over knees.

  5. 5

    Bodyweight Squat Pulse

    2 × 12

    Shallow pulses at bottom of squat.

  6. 6

    Heel Taps

    2 × 20

    Lie on back, tap heels side to side.

  7. 7

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  8. 8

    Plank Shoulder Tap

    2 × 12

    Tap shoulders from plank.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.