Total Lower Body Sculpt: Smith Machine Squats, Calf Raises, and Leg Workouts

Gym | Single Workout | Beginner: 4 exercises

This workout is focused on a comprehensive lower-body strength and toning routine, utilizing a combination of compound and isolation exercises to target the quadriceps, hamstrings, glutes, and calves. The workout begins with Smith Chair Squats, performed for 4 sets with a descending rep scheme starting from 15 down to 10 reps. This exercise is excellent for building strength and muscle mass in the quadriceps and glutes, with an emphasis on safer form and controlled movement due to the fixed path of the Smith machine.

Following the squats, the workout continues with Smith Reverse Calf Raises, also 4 sets with a descending rep scheme. Reverse calf raises specifically target the tibialis anterior muscle, which is the muscle in front of your shin and often neglected in typical workouts. It is crucial for balance and ankle stability. Lever Leg Extensions and Lever Lying Leg Curls similarly follow a 4-set pattern, gradually decreasing reps from 15 to 10. These are isolation exercises that hone in on the quadriceps and hamstrings respectively, providing a balance of strength across the opposing muscle groups of the leg.

The exercise order allows for balancing muscle fatigue and ensuring that each muscle group gets a focused workout. Users should make sure they are performing each exercise with proper form, taking care to engage the target muscle groups. Adequate rest between sets is important, as well as adjusting the weights to match the desired level of intensity while allowing the completion of all sets and reps with proper form. As with any exercise program, begin with a warm-up and end with a cool-down to prevent injury and aid in recovery.

Preview Workout


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
  • #Exercise / Sets
    1Smith Chair Squat4 sets • 15, 12, 10 and 10 reps
    Smith Chair Squat
    2Smith Reverse Calf Raises4 sets • 15, 12, 10 and 10 reps
    Smith Reverse Calf Raises
    3Lever Leg Extension4 sets • 15, 12, 10 and 10 reps
    Lever Leg Extension
    4Lever Lying Leg Curl4 sets • 15, 12, 10 and 10 reps
    Lever Lying Leg Curl
Fitwill stands in solidarity with Ukraine