Beyond the StairMaster: Machines to Enhance Your Next Leg Day

Is the stair climber or StairMaster® your go-to leg day machine at the gym? Sure, stair-climbing workouts are undeniably effective for a full-body routine. However, to see the full benefits of your leg day workout, you need to mix it up and challenge yourself to look beyond the stair climber.

Thankfully, we’re here to help you in your journey! Every great gym offers plenty of powerful ways to push your legs to the limit. Whether you dive into muscle-blasting strength training exercises with leg curls and hack squats or opt for resistance cardio by hopping on the treadmill and rowing machine, you’ll discover a whole new world beyond a StairMaster.

Whatever you choose, giving your body and mind variety beyond a stair machine will better target your lower body and build muscle strength, boosting your athletic performance.

Get ready to shake up leg day with a fresh workout! Let’s explore different leg day workouts that rock your glutes, thighs, calves and more.

What You Will Learn

• Treadmill for Leg Day
• Stationary Bike for Leg Day
• Rowing Machine for Leg Day
• Leg Curl Machine
• Calf Raise Machine
• Hip Abduction Machine
• Hack Squat Machine
• Smith Machine

Estimated reading time: 8 minutes

Best Leg Machines for Cardio Day (That Aren’t a StairMaster)

Want to do some cardio on leg day? While the StairMaster is a classic, other cardio machines can be even more impactful. From ramping up resistance to perfecting form and technique, find out how workout machines can diversify your routine and challenge your leg muscles.

Treadmill for Leg Day

Treadmills are outstanding cardio alternatives to the stair climber for leg day workouts. The continuous movement of walking or running helps tone and strengthen your calves, quads, hamstrings and glutes. The incline feature is also a huge advantage when comparing the StairMaster vs. the treadmill. Increase the tread incline to fully activate your lower body and strengthen your legs.

3 Ways To Use the Treadmill for Leg Day

#1 Steady Incline Walking or Running (30 Minutes)

Incline walking or running targets your glutes and hamstrings better than walking on flat ground. It’s also great for all fitness levels, with easy adjustments at the touch of a button.

• Warm up by walking or jogging at a 0% incline at a relaxed pace. (5 minutes)
• Increase incline to 3-6%, depending on your fitness level.
• Maintain a consistent walking or running pace. (20 minutes)
• To push yourself, increase your speed to a challenging yet comfortable level.
• Cool down by slowly decreasing the incline to 0%. (5 minutes)

#2 Interval Treadmill Incline Sprints (25 Minutes)

HIIT-style sprints on a treadmill are perfect for boosting cardiovascular fitness, enhancing your speed and burning calories. By increasing the incline level, you can further target your leg muscles.

• Warm up by comfortably jogging at a 1% incline. (1 minutes)
• Increase the incline to 5%.
• Decrease the incline to 2%. (2 minutes)
• Repeat the cycle 5 times.
• Cool down by decreasing the incline to 1%. (5 minutes)

#3 Treadmill Walking Lunges (25 Minutes)

Walking lunges on the treadmill are a challenging addition to any workout routine. They target your quads, glutes and hamstrings while improving balance and coordination.

• Set the incline to 10%.
• Start with a walking speed of 1-2 mph, only increasing when you master the movement.
• Begin the movement by stepping forward with your left foot. Keep your neck and back straight.
• Lower your body until both knees are at a 90-degree angle.
• Push through your left heel to bring your right leg up.
• Immediately go into another lunge, leading with your right leg.
• Repeat motion in a slow and controlled fashion.
• Complete 10 lunges on each leg for 20 total lunges.
• Take a light 3-minute jog at a 2% incline.
• Repeat for three sets.

Modification: For beginners, hold onto the treadmill’s front bars to maintain balance. For advanced athletes, try walking lunges on the treadmill with a dumbbell in each hand.

Stationary Bikes for Leg Day

Stationary bikes are versatile cardio powerhouses that can be easily adjusted to match any fitness ambition. Cycling targets key leg muscles like the quads, glutes, hamstrings and calves by changing resistance levels. Bikes are also a great low-impact exercise option, making them safer and more comfortable for those with arthritis, knee problems, or other joint concerns.

Let’s explore a few ways to get the most out of the stationary bike on leg day:

2 Ways To Use the Stationary Bike for Leg Day

#1 Ramp Up to High Resistance (30 Minutes)

Push your quads and glutes to the limit by focusing on high resistance vs. high speed during a leg day cardio session.

• Warm up by cycling at a steady pace with zero resistance. (5 minutes)
• Increase resistance to a level 2 out of 10.
• Continue increasing resistance by 2 levels every 3 minutes. (15 minutes)
• After completing level 10 resistance, decrease by 2 levels every minute. (5 minutes)

#2 Interval Training with High and Low Resistance (25 Minutes)

Like the treadmill, bikes are phenomenal exercise machines for high-intensity interval training (HIIT). If you’re looking for a fast leg-day workout that yields results, this is it:

• Warm up by cycling at a steady pace with zero resistance. (5 minutes)
• Increase resistance to a level 2 out of 10.
• Continue increasing resistance by 2 levels every 3 minutes. (15 minutes)
• After completing level 10 resistance, decrease by 2 levels every minute. (5 minutes)

Pro-Tip: Stand up while cycling for additional glute engagement to maximize your leg workout.

Rowing Machines for Leg Day Workouts

Rowing machines offer a fun and dynamic way to work out. They provide a full-body workout that highly engages your quads, hamstrings, glutes and calves. The rowing motion starts with a powerful leg drive, strengthening key muscles and enhancing athletic coordination.

The soothing rhythm and flow of rowing make the machine a unique StairMaster alternative. Plus, rowing is great for boosting physical endurance and cardiovascular fitness. Let’s explore how to get the most out of leg day on the rowing machine.

Get the most from a rowing machine on Leg Day

• Perfect your Form: Before going full speed into a rowing workout, learn to complete smooth motions and keep great form throughout the routine. For everything you need to know about proper form on the rowing machine, check out our blog, Mastering the Rowing Machine: Benefits and Techniques for Proper Form.
• Try High Resistance and HIIT-Style Rowing: Like other cardio machines, rowing machines offer significant versatility for leg strengthening exercises. Push your quads and glutes to the max by boosting the resistance for a long-distance row or try a HIIT routine alternating between low and high-resistance sprints.
• Combine Rowing with Bodyweight Leg Exercises: To give yourself an extra leg-day push, get off the machine every 5 minutes and complete our Lean, Mean Legs bodyweight set or free-weight leg exercises like squats or lunges. This combination of cardio and bodyweight exercise works key leg muscles and adds variety to your fitness routine.

5 Fantastic Leg Machines for Strength Training

Ready for a more targeted leg day workout? Take a break from cardio and try strength training equipment at the gym. These beginner-friendly machines will add new options and help you see serious results. Let’s explore five weighted strength training machines for an effective leg day workout.

#1 Leg Curl Machine

Give your hamstrings some extra love with the leg curl machine—the go-to for isolating and strengthening these important muscles. With seated or lying options, the leg curl machine adapts to your needs, making it a versatile addition to your workout routine.

How to use the leg curl machine

1. Set the machine so that the padded lever is just above your ankles.
2. Adjust the backrest and thigh pad for a comfortable fit.
3. Sit or lie on the machine, ensuring your knees align with the pivot point.
4. Curl your legs up as far as possible.
5. Slowly lower them back to the starting position.

#2 Calf Raise Machine

Incorporating the calf raise machine into your leg-day routine is a surefire way to build muscular, defined calves. It’s an excellent tool for enhancing lower-leg strength and performance in activities requiring powerful legs.

How to use the calf raise machine

1. For standing calf raises, position your shoulders under the pads. Place the balls of your feet on the platform edge.
2. For seated calf raises, place your knees under the pad and the balls of your feet on the platform.
3. Raise your heels as high as possible.
4. Slowly lower them back to the starting position.
5. Keep the movement controlled to maximize muscle engagement.
6. For added intensity, squeeze your calf muscles at the top of the movement.

#3 Hip Abduction Machine

Strengthen your outer thighs and glutes with the hip abduction machine. Adjusting the machine’s settings allows you to precisely target different thigh muscles for a balanced exercise.

How to use the HIP ABDUCTION machine

1. Sit down and ensure your back is flat against the seat. Adjust the seat if needed to get the perfect fit.
2. Adjust the width of the pads to your desired position. A wide position targets the outer thighs. A narrow position engages the glutes.
3. Place your legs inside the pads, positioning them against your outer thighs.
4. Select a comfortable yet challenging weight.
5. Push your legs outward against the resistance.
6. Focus on squeezing your glutes and outer thighs.
7. In a slow, controlled movement, return to the starting position.

#4 Hack Squat Machine

The hack squat machine adds variety and precision to your leg workouts. Its guided track allows you to perform squats with extra back support, making your workouts safer and more effective.

How to use the hack squat machine

1. Step onto the machine and position your back firmly against the pad to protect your lower back.
2. Adjust your stance to ensure your shoulders are snug under the shoulder pads.
3. Place your feet shoulder-width apart on the platform, giving you a solid foundation for your squats.
4. Lower yourself until your thighs are parallel to the platform.
5. Push back up to the starting position with a controlled movement.
6. Ensure your knees don’t extend past your toes to avoid unnecessary strain.

#5 Smith Machine Squat

Enhance your squatting technique with the Smith Machine. Using a barbell fixed within steel rails gives you a guided path for your squat movements.

How to use the Smith machine for squats

1. Position the barbell at shoulder height.
2. Stand under the bar with it resting on your upper back and shoulders, not on your neck.
3. Grip the bar slightly wider than shoulder-width.
4. Stand with feet shoulder-width apart, toes slightly pointed out.
5. Lower your body by bending at the knees and hips until your thighs are parallel to the floor.
6. Push back up.
7. Don’t extend beyond your toes and keep your back straight.

Rock Your Next Leg Day with EōS Fitness

Take your leg day to the next level at EōS Fitness—with or without the stair climber. Our facilities are packed with top-tier equipment designed to get the most out of every workout. From state-of-the-art stationary bikes and treadmills to top-of-the-line hip abduction and Smith machines, find everything you need to build strength and power in your lower body.

Start your fitness journey on the right foot with a Complimentary Welcome Workout alongside one of our Personal Trainers. Or get a Complimentary 7-Day Pass to explore all that EōS Fitness offers. Let’s crush those fitness goals together!