Want stronger legs or looking to work out with a specific focus at home? Then a machine with leg extension and leg curl is worth considering. It lets you train the front and back of your thighs.
Not all machines are the same. Some multi-gym machines offer a wide range of exercises, while others focus on the leg press. This guide will help you choose based on your goals, space and experience.
What do leg extension and leg curl do?
During a leg extension, you straighten your knee against resistance by pushing a roller upwards with your lower legs. The exercise primarily targets the quadriceps at the front of your thigh.
During a leg curl, you bend your knee and pull your heels towards your buttocks. This primarily works the hamstrings at the back of your thighs. You can do this seated, lying down or standing, depending on the machine. ACE explains the difference.
Together, these exercises target two muscle groups around the knee. You don’t have to start with heavy weights. A controlled movement with a suitable weight is often better than adding lots of plates.
Which machine suits your goals?
Your choice depends on your goals and the exercises you want to do.
1. You want to target your quadriceps and hamstrings
Look for a machine that lists both leg extension and hamstring curl among its exercises. The product pages for the Dione HG5 and HG6 list both exercises. This makes these multi-gym machines worth considering if you want one machine for several muscle groups.
The Dione HG5 Home Gym offers more than 44 exercises. It comes with 65 kg of selectorised weights, expandable to 100 kg. The product page also lists leg extension and hamstring curls.
The Dione HG6 Home Gym with Leg Press has 80 kg of weights and more than 35 exercises. This model also lists both leg exercises. The built-in leg press provides an additional way to train your legs.
2. You mainly want to build strength with a leg press
On a leg press, you push a plate away from you with your feet. Your quadriceps, hamstrings and glutes all work during the movement. It is not a direct substitute for two isolation exercises, but it can provide a good foundation.
The Dione LP5000 Leg Press has an adjustable seat and a 45-degree angle. It measures 210 x 148 x 137 cm. Measure the space at home beforehand.
The Dione LP6000 Leg Press measures 240 x 160 x 145 cm. This model also has an adjustable seat and supports up to 500 kg. Leave enough clear space around the machine.
3. You want to train your whole body at home
A multi-functional multi-gym can be more convenient than separate machines. You can use it to train your chest, back, arms, abs and legs. This saves space, but you will need a dedicated spot for it.
The HG5 offers a wide range of exercise options. The HG6 also has a built-in leg press. Focus on the features you will actually use in your routine.
A combination machine is not a dedicated specialist machine
When comparing machines, keep one important distinction in mind. The HG5 and HG6 are complete multi-gym machines. They are not standalone machines designed solely for leg extension and leg curl. Both exercises are listed on their product pages. These machines also let you train other muscle groups, which is useful if you want to use a single machine at home for a larger part of your routine.
If you are looking for a machine built exclusively for leg extension and leg curl, check carefully that the product page lists those exact functions. The leg trainer category mainly features standalone leg press models. So don’t buy based on the name “leg trainer” alone. Check the exercise list and ask questions beforehand. That way, you can be more confident that the machine really suits your training.
Take a look before you order
A photo doesn’t always show how a machine feels in everyday use. In particular, the seat, backrest and leg roller need to suit your body. Also consider how easy the parts are to adjust. Not sure? Ask for advice or enquire about the possibility of trying a machine. StrayShop lists a showroom in Bemmel where you can view and test fitness equipment.
Also consider delivery and assembly. A heavy multi-gym won’t necessarily fit through every doorway or up every staircase. Measure the route to your workout space and check the delivery information. Decide in advance where the machine will go. This helps you avoid having to move furniture or change your setup after delivery.
The models at a glance
| Model | Features according to StrayShop | Best suited for |
|---|---|---|
| Dione HG5 | 44+ exercises, 65 kg weights, expandable to 100 kg, leg extension and hamstring curls | Training multiple muscle groups |
| Dione HG6 | 35+ exercises, 80 kg weights, leg press, leg extension and hamstring curls | Versatile training with extra leg exercises |
| Dione LP5000 | Standalone 45-degree leg press, adjustable seat | Primarily training the pushing movement |
| Dione LP6000 | Standalone 45-degree leg press, adjustable seat, capacity up to 500 kg | Looking for a larger leg press |
Note: a leg press is not a leg curl machine. So check the product photos and exercise list. If in doubt, ask which part you use for a particular exercise.
Five things to check before you buy
- Define your goal. For targeted training, look for both leg functions. A leg press may be a good fit for the pushing movement.
- Measure the space. Note the length, width and height. Consider doorways and the route to your workout space.
- Check the resistance. Choose a weight that suits your level and gives you room to build up gradually.
- Check the adjustments. Your knees, ankles and back should line up properly with the seat and rollers.
- Consider other household members. Check the adjustability and maximum user weight if several people will use the machine.
Pay attention to your form
Technique matters. Take your time adjusting the seat and roller. During a leg extension, your knee should be aligned with the pivot point. The roller should rest just above your ankle. For leg curls, the roller should fit snugly without pressing hard. Western University describes these basic adjustments.
Choose a weight you can lift and lower in a controlled way. Keep your back against the support and don’t jerk the roller. Move through a range of motion that feels comfortable. Stop if you feel sharp pain.
Start light and increase the weight only once you can perform the reps with good control. Note down the machine, settings and weight you use. This will help you track your progress.
Mistakes to avoid
- Starting too heavy. Lower the weight if you start swinging.
- Positioning the roller incorrectly. Readjust the machine if it feels uncomfortable.
- Moving too quickly. Lower the weight back down in a controlled manner.
- Skipping one muscle group. Train both your quadriceps and hamstrings.
- Not resting. Give your muscles time to recover.
A simple way to start training
Start simple. Two controlled workouts a week can be a good starting point, with enough rest between them. Use light weights.
- Leg extension: 2 sets of 10 reps.
- Hamstring curl: 2 sets of 10 reps.
- Leg press: 2 sets of 10 reps, if your machine has this function.
This is not a one-size-fits-all routine. Your level and recovery matter. Build up gradually and ask for help if you’re unsure about your technique.
Choose a machine that suits your training
The right leg trainer suits your goals and available space. For leg extension and hamstring curls, consider the Dione HG5 and HG6. If you also want a leg press, the HG6 is an option. To focus on a standalone pushing movement, compare the LP5000 and LP6000.
At StrayShop, you can check the features of each machine. Measure your space and choose a machine suited to the kind of training you want to keep doing.
Frequently asked questions
Is leg extension the same as leg curl?
No. Leg extension primarily targets the quadriceps. Leg curl primarily works the hamstrings. One involves straightening your knee, the other bending it.
Do I need both functions?
Not always. They are useful if you want to train both sides of your thighs separately. A leg press works several muscles at once, but it does not replace these exercises on a one-to-one basis.
Which machine offers both leg exercises?
Both the Dione HG5 and HG6 include these exercises. The HG6 also has a built-in leg press. See the product page for details.
Is the leg press suitable for beginners?
It can be, provided you set up the machine correctly and start with light weights. Learn the movement first and ask for help if you are unsure.
How much space does a strength training machine require?
This varies by model. Check the dimensions on the product page and leave extra space to move around.