Total Gym Leg Exercises

Total Gym Leg Exercises

The fantastic world of Pilates comes with multiple benefits, such as the ability to exercise and streamline your legs. Before getting into Total Gym Leg Exercises, let’s have a quick overview of what makes Pilates so incredible and how to utilize your total gym equipment to get in shape through Pilates.

Pilates works wonders: Pilates is challenging both physically and mentally. Pilates strongly focuses on exercising smaller, intricate small muscles and joint systems to enhance optimal mobility while paying particular attention to desirable body alignment.

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There are endless ways to do Pilates exercises in your total gym. It’s more like Pilates reformer, but now the gravity acts as the resistance constraint rather than springs. Intensifying the incline will result in a considerable resistance challenge required to perform certain exercises.

Total Gym Leg Exercises Gen

Performing workouts with a Total Gym leg pulley mechanism will train for both length and strength while applying core control. Other added benefits include:

  • Improving strength around the adjacent muscles of the hips using both gravity and body weight as resistance.
  • Increasing stability of hips, knees, and core by strengthening intricate muscles surrounding the joints.
  • Ultimate protection from injury by enhancing optimal presentation with daily activities.

Featured below are Total Gym Exercises that can help you target specific muscles set in your legs. These Total Gym exercises will specifically help you with strengthening your hamstrings, quadriceps, calves, glutes, and thighs.

  • Leg Curl
  • Squat
  • Reverse leg curl
  • Wide squat
  • Jumping squat
  • Single leg squat
  • On side single leg squat
  • Kneeling single side squat
  • Jumping squat
  • Twisting squat
  • Twisting and jumping squat
  • Front lunge
  • Hip extension with stabilized knee
  • Hip abduction
  • Hip adduction
  • Cal raise

Total Gym Leg Exercises

Total Gym Leg Pulley System

The leg pulley system is another incredibly popular accessory from offered by Total Gym. It allows you to perform a whole complement of Cable Based Leg Exercises covering the range Pilates and resistance training.

Like Pilates equipment, a pulley system helps with executing bilateral and unilateral moves through multiple leg attachments. This consists of a set of foot harness, to enhance conventional Pilates advanced exercises such as leg circles as well as ankle harness for customary one leg cable serves for the outer and inner thigh.

Leg pulley systems are one of the most utilized accessories in Total Gym incline training. With a single attachment, you get the capabilities to perform numerous lower-body cable workouts for building strength and mobility.

What’s better, the leg attachments help with learning to complete Reverse Crunches & Leg Raises. It also assists in strengthening back and abdominal muscles while inspiring movements that need core strength and stability with consistency for developing each.

Total Gym Leg Exercises: Check Out the Details

Leg Curl

  • On the glide-board, lie on your back with legs extended and append your ankles to the wing attachment.
  • Curl your legs to slide the glide-board up and take a short pause before allowing yourself back down.
  • Breathe out when curling your legs on the glide-board and breathe out when returning to the starting position.

Reversal leg curl

  • On the glide-board, lie on your back, knees, and hips at 90 degrees incline and set your feet alongside the toe raise bar.
  • Raise your lower back from up the glide-board by straightening the hips and take a short pause before allowing yourself back down.
  • Maintain a 90-degree angle for your knees throughout.

Squat

  • On the glide-board, lie your back with the feet attached to the squat stand and knees at a 90-degree angle.
  • Straighten your legs to slide the glide-board up. Take a short pause before allowing yourself back down.
  • Breathe out as you straighten your legs and breathe in when allowing yourself back down.

Wide squat

Total Gym Leg exercises 1

  • On the glide-board, lie on your back with the feet wide apart from each other (feet on the squat stand), knees at around 90 degrees angles.
  • Straighten your legs to slide the glide-board up and take a short pause before allowing yourself back down.
  • Breathe out as you straighten your legs and breathe out when allowing yourself back down.

Single-leg Squat

  • On the glide-board lie down with one foot set on the squat stand. Its knee should be at 90 degrees angle while the other leg slightly lifted and extended.
  • Straighten your leg to slide the glide-board and take a short pause before allowing yourself back down.
  • Breathe out when straightening your leg (sliding the glide-board up) and breathe in as you return to starting position.

Total Gym Leg Exercises

On side single-leg squat

  • On the glide-board, lie sideways with one foot set on the squat stand. Its knee should be at 90 degrees angle, and the other foot should be off the squat stand with the knee bent.
  • Straighten your leg to slide the glide-board up and take a short pause before allowing yourself back down.
  • Breathe out when straightening your leg and breathe in as you return to starting position.

Single leg squat kneeling

  • On the glide board, kneel on one knee. The other foot should rest alongside the squat stand with its knee bent.
  • Straighten your leg to slide the glide-board up and take a short pause before allowing yourself back down.
  • Breathe out when straightening your legs (sliding the glide-board up) and breathe as you return to starting position.

Jumping squat

  • On the glide-board, lie on your back with feet set on the squat stand and knees at a 90-degree angle.
  • Jump slightly off the squat stand to slide the glide-board and take a short pause before allowing yourself back.
  • Breathe out as you jump and breathe in as you return to the starting position.

Total Gym Leg Exercises

Twisting squat

  • On the glide-board, lie on your back with your feet set on the squat stand. Knees should be at a 90-degree angle and rotated out slightly towards one side.
  • Straighten your legs to slide the glide-board up while realigning your body and take a short pause before allowing yourself back down.
  • Breathe out when straightening your legs (sliding the glide-board up) and breathe in as you return to the starting position.

Jumping and twisting squat

  • On the glide board, lie on your back with your feet set on the squat stand. Knees should be at a 90 degrees angle rotated out towards one side.
  • Jump slightly off the squat stand to slide the glide-board while realigning your body and take a short pause before allowing yourself back to the starting position.
  • Breathe out when jumping (sliding the glide-board up) and breathe in as you return to the starting point.

Front Lounge

  • On the glide-board, stand in front and set one foot on it. The knee should be slightly bent with both feet, aiming forward.
  • Push your foot forward to slide the glide-board and take a short pause before allowing yourself back down.
  • Your back should be straight and upright to the floor all through.

Hip extension with knee stabilized

  • On the glide-board, lie on your back with knees bent and append one foot to the Leg Pull attachment, straight and perpendicular/upright to the floor.
  • Pull your leg down to slide the glide-board and take a short pause before allowing yourself back down.
  • Your leg should be straight throughout.

Hip abduction

  • On the glide-board, sit on the top end with the leg straight. Your feet should rest against (and inside) the cables and grip the handles with the hands. Your hands and palms should face each other.
  • Pull your legs apart from each other, sliding the glide-board up, and take a short pause before allowing yourself back down.
  • Your back and legs should be straight throughout.

Total Gym Leg Exercises

Hip Adduction

  • On the glide-board, lie sideways with one foot appended to the Leg Pull attachment. Keep the leg straight and vertical to the floor.
  • Pull your legs down to each other, sliding the glide-board, and take a short pause before allowing yourself back down.
  • Your legs should be straight throughout.

Calf raise

  • On the glide-board, lie on your back and set only your toes on the Squat Stand.
  • Raise your heels by pushing your toes, thereby sliding the glide-board up and take a short pause before allowing yourself back down.
  • Breathe out when pushing/raising your heels, and breathe in as you return to starting position.

How do you go about foot harnesses?

  • Straddle the glide-board and push it up the rails by grasping the cables located above the foot harness.
  • Sit on the bottom (approx. 1/3 of the glide-board) and continue to hold both ends of the cables above the foot harness.
  • With one foot set on the toe bar or base of the unit, pull one foot headed for chest and then put on the harness. The thin strap should get under the foot.
  • Bring the other foot headed for the chest with the other leg bent. Place the second leg on the foot harness.
  • Lay back and extend both legs as you prepare for exercise.

How do you get out of the foot harness?

  • Have your legs bent towards the foot harness
  • Use one hand to grab access to both cables, and remove one foot and lay it the base unit or toe bar.
  • Remove the other foot and lay it on the base unit or toe bar.
  • Put the cable and harness off to the side. Park yourself and prepare for the next workout position.
About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.