1. Introduction
  2. Leg extension exercises
  3. Leg curl exercises
  4. Exercise modifications and progressions
  5. Developing leg strength and size
  6. Conclusion


Working your leg muscles through targeted exercises is key to achieving overall fitness, mobility, and strength. Leg extensions and curls are staple leg workouts but using smart home gym equipment can take your results to the next level.

Integrated smart weights, cables, and pulleys connected to an app can precisely measure and monitor your movements, work, and rest intervals to optimize your leg workout.

Smart Leg Workouts

Leg extension exercises

Weighted leg extensions start your workout by targeting your quadriceps and hip flexors. Begin with a light weight and focus on performing the movement slowly and with control. As you progress, you can do single-leg extensions or increase the weight.

High repetition extensions with lighter weight focus on muscle pump and endurance, while pulse extensions challenge your muscles with short eccentric and concentric contractions. The smart app helps optimize your repetitions, sets, and rest times based on your goals and feedback.

Smart Leg Workouts

Leg curl exercises

Leg curls target the hamstrings and glutes, so start with a weight you can lift for 8-12 reps. As you gain strength, increase the resistance and aim for 6-10 reps per set. Donkey calf raises challenge your entire posterior chain. Once you've mastered traditional curls, try eccentric-only curls to really fry your hammies!

The smart app tracks your range of motion, time under tension, and rest periods to help ensure you're making continuous gains. And if you hit a plateau, it'll suggest exercise modifications like drop sets, negatives, or pre-fatiguing to kickstart those progressions again. The journey to stronger, more sculpted legs all starts with one rep - you've got this!

Smart Leg Workouts

Exercise modifications and progressions

As you get stronger, you'll need to progressively increase the resistance to keep challenging your muscles. Start by adding just 2.5 to 5 pounds each workout for the first few weeks. You can also make exercises harder by slowing down the tempo, pausing at the stretch point, or shortening your range of motion. Eventually, drop sets where you immediately reduce the weight after failure can shock your muscles into new gains.

Listening to your body and continually adjusting the load, tempo, and form will be key to continuously pushing past plateaus. Don't be afraid to get creative! If a certain exercise stops working, swap in a variation that targets the same muscles in a different way.

Most importantly, celebrate every accomplishment, large and small. Congrats on nailing those first bodyweight extensions - that's awesome progress! Don't worry if one workout doesn't go as planned, just refocus and get after it the next time. You've got the skill, dedication, and right tools to keep sculpting stronger, more athletic legs. Now it's just a matter of consistency over time and listening to what your body needs at the moment. You've got this - we can't wait to hear how those extensions and curls are changing the way your legs look and feel!

Smart Leg Workouts

Developing leg strength and size

To really grow your leg muscles, focus on lifting heavier weights for fewer reps. Aim for sets of 6-10 reps, leaving 1-2 reps "in the tank". This higher resistance with fewer reps places the most overload on muscle fibers to drive hypertrophy, especially when combined with a longer rest period between sets.

As important as lifting heavy is time under tension - the number of seconds your muscles are actually working against resistance. Slower lifts, partial reps, and pauses at key points increase the tension in your muscles and lead to more growth.

For balanced development, include exercises like hip thrusts, lunges and step-ups that target muscles often neglected on extensions and curls. Making sure both pushing and pulling movements strengthens ligaments and reduces injury risk long term.

Most importantly, listen to your body and ease up if joints feel overworked. Growth happens during adequate rest! Consistently taking 48 hours between leg workouts lets your muscles recover properly before the next challenge.

Keep dialing in the right weight, tempo, and variety to challenge your muscles in new ways. Your legs will grow and transform so much faster than you think possible - you just have to stick with it! Each workout is an investment in the legs you've always wanted. I can't wait to hear about your progress, so let me know if you have any other questions on the road to achieving your fitness goals. You've got this!


As you get started, remember consistency is key - show up to work out your legs and track your progress each week, even if you can't lift as heavy as you'd like. Your muscles will adapt much faster than you think!

Focus on listening to your body and celebrating each victory, large or small. Every extra rep builds strength. Every added pound builds size. Over time, those small gains will add up to powerful, noticeable results if you stick with it.

Most importantly, keep an open, curious mindset as you try new exercises and weight progressions. Your body will hit plateaus, so staying flexible and willing to modify or substitute exercises will serve you incredibly well long term.

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July 05, 2023 — PUMP Unitree