Photograph: Ben Goldstein
Hip flexor press
Why people skip it: Dude, where
are my hip flexors?
The advantages: These underappreciated muscles are located between your inner thighs and groin—they are the reason you can bend at the waist and lift your knees when you walk. This machine works them, along with your inner and outer thighs and your butt. “It’s great for martial artists because before you do a kick, your knee comes up and you need hip-flexor strength for that,” says Anne-Marie Duchene, a trainer at Energy Fitness. “Adjust the lever so it’s on your thigh, just above your knee, and do three sets of 10 to 15 reps at a rate that gets a healthy burn going around the seventh rep.”
Seated calf raises
Why people skip it: Everyone thinks they’re getting a better workout when they do the standing version of this move.
The advantages: “When you’re seated, you’re in a better position to develop your soleus, the muscle at the base of your calf—you know, the one that makes your legs look superdefined when you’re walking in heels,” says Duchene. “Do the workout slightly pigeon-toed to accentuate the use of the soleus even more.” Do three sets of 10 to 15 reps.
Hamstring curls
Why people skip it: First of all, your butt is in the air, which is just plain embarrassing. Secondly, hamstrings are generally kind of low priority.
The advantages: Having that muscle curve in the back of your thigh looks hot. “And having strong hamstrings helps stabilize your ACL, preventing injury,” explains Duchene. Place the cushion right above your ankle and do three sets of 10 to 15 reps.
Leg extension
Why people skip it: It hurts your knees!
The advantages: Make sure to go easy when using this machine, which strengthens your quads, especially the vastus medialis (the muscles in the inner thigh close to the knee). “Start with your legs at 90 degrees—if you overbend, it puts pressure on the knees—and set the weight at a moderate level,” advises Duchene. You’ll build your way to stronger thighs, which, by (ahem) extension, will protect and support your knees.
Recumbent bike
Why people skip it: That thing is for senior citizens. Spinning bikes are much cooler.
The advantages: Old people use this thing to support their backs—which is a good thing, dummy! Also, Duchene explains, “This bike allows you to isolate your quad muscles, and since you’re not leaning forward, puts no pressure on the knees. Make sure to adjust the seat so that your leg is slightly bent at its most extended: Keep your knees soft, they should never lock.”
