Spinal-Safe isolation

Lower Body Hypertrophy

Zero Axial Load • Isolation sets

Workout Progress 0 / 20 Sets
Timer Ready 00:00
1. Hack Squat
2. Leg Extension
3. Seated Leg Press
4. Seated Leg Curl
5. Lying Leg Curl
1. Hack Squat
Quadriceps • Supported Back Rest
Tempo Breakdown (3-1-1-0):
• 3 seconds down (slow, controlled descent)
• 1 second pause at the bottom stretch (dead stop, no bouncing)
• 1 second up (powerful, deliberate push)
• 0 seconds pause at the top (immediately start the next descent to keep constant tension)
Rest Between Sets: 120 seconds
How to Set Up & Flow Through Your Reps
  • • Lean your upper back and hips entirely flat against the padding, placing your feet comfortably shoulder-width apart.
  • • Unrack the safety handles, take a big breath to brace your core tight, and get ready for smooth movement.
  • • Using the 3-1-1-0 Tempo: Take a full 3 seconds to lower yourself down until your thighs match up parallel with the foot platform.
  • • Pause completely still for 1 full second at the bottom stretch without bouncing off the bottom.
  • • Push back up through your mid-foot over 1 second, stopping just short of locking your knees to keep continuous tension on the quads, then immediately begin your next rep.
Things to Watch Out For
  • • Make sure your heels don't lift or float up off the platform as you sink into the bottom.
  • • Keep a close eye on your lower back—if it starts curling or peeling off the back pad, you're either going too deep or carrying too much weight.
  • • Avoid clanking your knees straight at the top of the rep; keep them slightly soft.
Golden Rule for Your Spine: Glue your spine to the pad. If your pelvis rolls upward at the bottom, drop the weight or shorten your range of motion slightly.
Set 1 (10 Reps)Tempo: 3-1-1-0
Set 2 (8 Reps)Tempo: 3-1-1-0
Set 3 (8 Reps)Tempo: 3-1-1-0
Set 4 (6 Reps)Tempo: 3-1-1-0
2. Leg Extension
Quadriceps • Seated Isolation
Tempo Breakdown (2-1-1-1):
• 2 seconds lower (controlled negative down)
• 1 second pause at the bottom
• 1 second extension (smooth kick upward)
• 1 second squeeze (hard quad contraction at the top lock-out)
Rest Between Sets: 90 seconds
How to Set Up & Flow Through Your Reps
  • • Sit back securely against the back pad, lining up the machine's rotating axis right beside your actual knee joint.
  • • Position the lower shin pad snugly against your lower shins right above the top of your shoes.
  • • Using the 2-1-1-1 Tempo: Contract your quads to kick your legs up smoothly in 1 second.
  • • Squeeze your quads as hard as you can at full extension and hold for 1 solid second.
  • • Lower the weight back down slowly over a controlled 2-second negative, pause for 1 second at the bottom, and repeat.
Things to Watch Out For
  • • Don't let your glutes pop or lift off the seat pad as you push up.
  • • Avoid using body momentum or throwing your upper body forward to heave the weight up.
  • • Verify your knees are perfectly centered with the machine pivot; if they're off, adjust the seat back.
Golden Rule for Your Hips: Keep your hips anchored flat to the seat. If you have to launch your torso upward to finish the rep, lighten the weight stack.
Set 1 (12 Reps)Tempo: 2-1-1-1
Set 2 (10 Reps)Tempo: 2-1-1-1
Set 3 (10 Reps)Tempo: 2-1-1-1
Set 4 (8 Reps)Tempo: 2-1-1-1
3. Seated Leg Press
Quadriceps & Glutes • Locked Backrest
Tempo Breakdown (3-1-1-0):
• 3 seconds down (smooth lowering toward torso)
• 1 second pause at the bottom stretch
• 1 second push (drive platform away)
• 0 seconds pause at the top (immediate turnaround)
Rest Between Sets: 120 seconds
How to Set Up & Flow Through Your Reps
  • • Sit down and make sure your lower back and hips are flushed entirely flat against the backrest pad.
  • • Plant your feet comfortably hip-width apart right in the middle of the foot plate.
  • • Using the 3-1-1-0 Tempo: Release the side safety catches and let the sled lower toward your torso over a strict 3 seconds.
  • • Hold the stretch for 1 solid second at the deepest point without letting the weights clang together.
  • • Press the platform away evenly through your whole foot in 1 second, stopping just short of locking your knees before starting the next descent.
Things to Watch Out For
  • • Watch out for your lower back rounding or your tailbone lifting off the seat when you get deep.
  • • Make sure your knees don't buckle or cave inward toward each other when driving the weight out.
  • • Avoid snapping your knees completely straight at the top extension.
Golden Rule for Your Tailbone: Keep your tailbone pinned down. If your hips roll forward at the bottom, you're lowering the sled too far for your flexibility.
Set 1 (10 Reps)Tempo: 3-1-1-0
Set 2 (10 Reps)Tempo: 3-1-1-0
Set 3 (10 Reps)Tempo: 3-1-1-0
Set 4 (8 Reps)Tempo: 3-1-1-0
4. Seated Leg Curl
Hamstrings • Seated Hip Stretch
Tempo Breakdown (3-1-1-1):
• 3 seconds release (slow eccentric return)
• 1 second stretch hold at full extension
• 1 second curl (smooth pull downward)
• 1 second squeeze at peak contraction
Rest Between Sets: 90 seconds
How to Set Up & Flow Through Your Reps
  • • Pull the thigh lap pad down firmly across your legs right above your kneecaps so you stay locked in place.
  • • Place your heels on the roller pad and pull your toes straight up (flexing your ankles).
  • • Using the 3-1-1-1 Tempo: Curl the pad downward and back smoothly in 1 second.
  • • Squeeze your hamstrings hard for 1 second at full peak contraction.
  • • Release the weight back out over a slow, controlled 3-second negative, pause for 1 second at the extended stretch, and initiate the next curl.
Things to Watch Out For
  • • Don't let your thighs pop up or float off the seat when you start the curl motion.
  • • Keep your toes pulled back; pointing your toes shifts the work away from your hamstrings.
  • • Control the return journey instead of letting the weight stack slam.
Golden Rule for Your Thighs: Keep your thighs locked down tightly. If your knees fly up off the seat, you're using hip flexors instead of your hamstrings.
Set 1 (12 Reps)Tempo: 3-1-1-1
Set 2 (10 Reps)Tempo: 3-1-1-1
Set 3 (10 Reps)Tempo: 3-1-1-1
Set 4 (8 Reps)Tempo: 3-1-1-1
5. Lying Leg Curl
Hamstrings • Prone Stability
Tempo Breakdown (2-1-1-1):
• 2 seconds lower (controlled return)
• 1 second bottom pause
• 1 second curl upward
• 1 second squeeze at the top
Rest Between Sets: 90 seconds
How to Set Up & Flow Through Your Reps
  • • Lie face down with your knees just off the bench edge and the roller pad resting across your lower achilles/ankles.
  • • Grab the front handles tightly and press your hips down firmly into the bench padding.
  • • Using the 2-1-1-1 Tempo: Curl the roller pad up toward your glutes in 1 second.
  • • Hold the squeeze for 1 solid second at the top.
  • • Lower the weight back down slowly over 2 seconds, pause for 1 second at full stretch, and repeat.
Things to Watch Out For
  • • Watch out for your lower back arching or your hips popping up off the bench pad when curling.
  • • Avoid using explosive momentum to whip the weight up.
Golden Rule for Your Hips: Keep your hips glued down to the bench. If your hips rise up, lower the weight.
Set 1 (12 Reps)Tempo: 2-1-1-1
Set 2 (10 Reps)Tempo: 2-1-1-1
Set 3 (10 Reps)Tempo: 2-1-1-1
Set 4 (8 Reps)Tempo: 2-1-1-1