5 lower body workouts you can do with just a leg extension/curl machine

You don’t need a full gym setup to get a solid lower body workout. With the right approach, a single machine can be all you need to build stronger quads, hamstrings, and overall leg power.

The BLK BOX Pin Select Leg Extension/Curl Machine is designed for targeted muscle activation, but it’s more versatile than you might think. Here are five effective lower body workouts you can do using just this one piece of equipment.

1. Strength and power workout

This workout focuses on building raw strength and explosive power in the legs.

• Leg Extensions – 4 sets of 8 reps (heavy weight, explosive lift, slow lower)
• Prone Leg Curls – 4 sets of 8 reps (heavy weight, full range of motion)
• Single-Leg Extensions – 3 sets of 10 reps (focus on control and balance)
• Hamstring Isometric Hold – 3 sets of 20-30 seconds (pause at the top of the curl)

Rest for 60-90 seconds between sets to maximise strength gains.

2. Muscle growth (hypertrophy) workout

For those looking to build muscle, this workout emphasises higher reps and controlled movements to keep the muscles under tension for longer.

• Leg Extensions – 3 sets of 12-15 reps (slow eccentric phase, 3 seconds lowering)
• Prone Leg Curls – 3 sets of 12-15 reps (controlled movement, full range of motion)
• Drop Set Extensions – 3 sets of 10 reps, reducing weight each set
• Paused Hamstring Curls – 3 sets of 12 reps (pause for 2 seconds at the top)

Keep rest periods to 45-60 seconds to maintain intensity.

3. Endurance and conditioning workout

If you're training for stamina and muscular endurance, this routine will challenge your lower body with high reps and minimal rest.

• Leg Extensions – 3 sets of 20 reps (light weight, controlled pace)
• Prone Leg Curls – 3 sets of 20 reps (keep constant tension)
• Single-Leg Extensions – 3 sets of 15 reps per leg
• Hamstring Burnout – 2 sets of 25 reps, reducing weight halfway through

Rest for only 30-45 seconds between sets to keep the muscles under constant tension.

4. Injury prevention and rehab workout

This workout focuses on controlled movements, joint stability, and improving mobility. Ideal for rehab or prehab training.

• Leg Extensions – 3 sets of 15 reps (light weight, full range of motion)
• Hamstring Curls – 3 sets of 15 reps (light weight, slow and controlled)
• Isometric Leg Extension Hold – 3 sets of 20 seconds (pause at the top)
• Hamstring Negatives – 3 sets of 10 reps (slow 5-second lowering phase)

Focus on slow, controlled reps and a full range of motion for the best results.

5. Time-efficient lower body workout

Short on time? This quick but effective circuit gets your legs working in under 20 minutes.

• Leg Extensions – 3 sets of 12 reps
• Hamstring Curls – 3 sets of 12 reps
• Single-Leg Extensions – 2 sets of 10 reps per leg
• Hamstring Burnout Set – 1 set to failure

Rest for 30 seconds between exercises to keep the intensity high.

Get more from your leg training

With the right programming, a leg extension/curl machine can deliver serious results. Whether your goal is strength, muscle growth, endurance, or injury prevention, the BLK BOX Pin Select Leg Extension/Curl gives you the tools to train smarter.