Total Gym Leg Exercises

Watch trainers demonstrate Total Gym leg exercises, including squats, lunges, leg curls, calf raises and hip movements. Select an exercise to watch the demonstration, review the instructions and get a Pro Tip to help guide your form.

  • Total Gym alternating squat demonstration 0:14

    Alternating Squats

    Quads & Glutes

    Setup: Stand at the squat stand and alternate leg presses against the resistance.

    How to perform it: Press through one leg at a time, alternating sides while maintaining a controlled movement. This squat variation works the quadriceps and glutes, with the resistance and glideboard setup influencing how challenging each repetition feels.

    Pro tip

    Match reps on both sides even when one leg wants more. That is how the gap closes.

  • Total Gym leg curl demonstration 0:17

    Leg Curls

    Hamstrings

    Setup: Lie on the glideboard with your ankles secured and curl your heels toward your body.

    How to perform it: Bend your knees to draw your heels toward your glutes, then extend your legs slowly to return to the starting position. Leg curls primarily target the hamstrings, which help bend the knees and control the movement.

    Pro tip

    Keep the hips still. If they are lifting, the glutes are stealing the rep.

  • Total Gym reverse lunge demonstration 0:19

    Reverse Lunges

    Quads & Glutes

    Setup: Stand at the squat stand and step one leg back into a reverse lunge.

    How to perform it: Step one leg backward into a lunge, then return to the starting position with control. Alternate sides as demonstrated. Reverse lunges work the quadriceps and glutes while also challenging balance and coordination.

    Pro tip

    Push the floor away through the front heel. If the toes are doing the work, shorten the step.

  • Total Gym hip extension demonstration 0:16

    Hip Extensions

    Glutes

    Setup: Position yourself on the glideboard and drive one leg backward against the cable resistance.

    How to perform it: Extend one leg backward against the cable resistance, then return it to the starting position with control. Hip extensions primarily target the gluteal muscles, which help extend the hip during standing, walking and other movements.

    Pro tip

    Extend from the hip, not the lower back. If your back arches, the range is too long.

  • Total Gym calf raise demonstration 0:11

    Calf Raises

    Calves

    Setup: Place the balls of your feet on the squat stand and raise your heels.

    How to perform it: Lift your heels to rise onto the balls of your feet, then lower them through a controlled range. Calf raises primarily work the calf muscles, which contribute to ankle movement during walking, running and jumping.

    Pro tip

    Pause at the bottom stretch for two seconds. That is the half of the rep everyone skips.

  • Total Gym lateral lunge demonstration 0:16

    Lateral Lunges

    Glutes & Inner Thigh

    Setup: Stand at the squat stand and lunge sideways, shifting your weight toward one leg.

    How to perform it: Step or shift to one side, bending the working leg while keeping the opposite leg more extended. Return to the starting position and repeat as demonstrated. Lateral lunges work the quadriceps and glutes while involving the inner-thigh muscles during the side-to-side movement.

    Pro tip

    Sit back into the hip, not down into the knee. The knee should track over the foot, never past it.

  • Total Gym leg extension demonstration 0:24

    Leg Extensions

    Quads

    Setup: Lie on the glideboard with your ankles secured and straighten your legs against the resistance.

    How to perform it: Extend your knees against the resistance, then bend them slowly to return to the starting position. Leg extensions primarily target the quadriceps, the muscles at the front of the thighs that help straighten the knee.

    Pro tip

    The lowering half is the valuable half. Take it slower than the lift.

  • Total Gym inner thigh pull demonstration 0:25

    Inner Thigh Pulls

    Inner Thigh

    Setup: Lie sideways on the glideboard with the cable attached at the ankle.

    How to perform it: Pull your leg across your body against the cable resistance, then return to the starting position with control. This movement targets the hip adductors, the muscles along the inner thigh that help draw the leg toward the body's midline.

    Pro tip

    Lead with the heel and keep the toes forward. Letting the leg rotate turns it into a different exercise.

  • Total Gym hip hinge demonstration 0:19

    Hip Hinge Forward

    Hamstrings & Glutes

    Setup: Stand beside the rails and hinge forward at the hips while keeping your back neutral.

    How to perform it: Push your hips backward and lean your torso forward while maintaining a neutral spine. Return to standing by extending your hips. Hip-hinge movements engage the glutes and hamstrings and help develop control of the hip movement pattern.

    Pro tip

    Push the hips back rather than bending forward. If the knees do all the bending, it has become a squat.

How to Choose Total Gym Leg Exercises

The right Total Gym leg exercises depend on the muscles you want to train, your current fitness level and the movements you can perform with proper form.

  • For quadriceps training

    Alternating Squats and Leg Extensions target the muscles at the front of the thighs, using different movement patterns.

  • For hamstring training

    Leg Curls target the hamstrings through knee flexion, while Hip Hinge Forward involves the hamstrings and glutes during hip extension.

  • For glute training

    Reverse Lunges and Hip Extensions emphasize the glutes through different hip and leg movements.

  • For calves

    Calf Raises focus on the muscles that help move the ankle and raise the heel.

  • For inner-thigh training

    Inner Thigh Pulls target the hip adductors, while Lateral Lunges involve the inner thighs alongside the quadriceps and glutes.

Choose exercises that suit your ability and follow the setup instructions for your Total Gym model. Start with a manageable resistance level, maintain controlled movement and adjust your range of motion to what feels comfortable.

Explore More Total Gym Exercises

Ab Exercises Arm Exercises Back Exercises Chest Exercises Shoulder Exercises Pilates Exercises Total Body Exercises All Total Gym Exercises Download Total Gym Workouts

Got questions?

Total Gym Leg Exercise FAQs

What muscles can you train with Total Gym leg exercises?

Total Gym leg exercises can target the quadriceps, hamstrings, glutes, calves and inner-thigh muscles. The muscles involved depend on the movement, equipment setup and exercise technique.

Can you train your legs on a Total Gym without weights?

Yes. Total Gym equipment uses body weight and an adjustable incline to provide resistance. The amount of resistance depends on the model, setup and user's body position.

What is the difference between leg curls and leg extensions?

Leg curls involve bending the knees and primarily target the hamstrings at the back of the thighs. Leg extensions involve straightening the knees and primarily target the quadriceps at the front of the thighs.

Can beginners use Total Gym for leg workouts?

Yes. Beginners can start with suitable movements and manageable resistance, focusing on correct positioning and controlled repetitions. The appropriate exercises and resistance depend on individual ability and the equipment model.