You probably bought that Total Gym because you saw Chuck Norris or Christie Brinkley looking ageless on a late-night infomercial. It’s okay. We all did. But once it’s in your basement, most people just use it for bicep curls or those seated rows. They ignore the legs. That’s a massive mistake. A total gym leg workout is actually one of the most mechanically sound ways to build lower body strength without destroying your knees or lower back.
Honestly, the squat stand is the most underrated piece of equipment in the home fitness world. It’s basically a closed-chain kinetic machine that mimics a leg press but uses your own body weight as the resistance. It’s physics. Simple, sliding physics. By adjusting the incline, you change the percentage of your body weight you’re pushing. If you’re at a high level, you’re moving a significant portion of your mass. If you’re recovering from an injury, you drop it down. It’s versatile.
The Biomechanics of the Incline Squat
Why does this work better than a standard barbell squat for some people? It comes down to the spine. When you do a traditional back squat, the load sits on your traps. This creates compressive force on your vertebrae. On a Total Gym, your back is supported by the glideboard. You’re pushing away from the ground (or rather, the footplate), which removes that axial loading.
Physical therapists have used the Total Gym (and its clinical cousin, the GTS) for decades. Why? Because you can control the range of motion so precisely. According to Dr. Tom Hyde, a renowned sports chiropractor, functional movement isn't just about how much weight you move; it's about the quality of the arc. The Total Gym forces a specific arc. You can’t really "cheat" a Total Gym squat by leaning forward or rounding your back like you might with a heavy barbell.
The Squat Setup Matters
Don’t just hop on and pump out reps. Check your foot placement. If your feet are too low on the board, your knees will track way past your toes, putting unnecessary stress on the patellar tendon.
Move them up. High and wide.
This shifts the emphasis to your glutes and hamstrings. If you want more quad development, keep your feet narrow and mid-plate. It’s sort of like a leg press, but because the board moves and not the plate, the proprioceptive feedback—basically your brain's awareness of where your body is in space—is totally different.
Moving Beyond the Basic Squat
If you only do double-leg squats, you’re leaving gains on the table. Single-leg squats are the "secret sauce" of any decent total gym leg workout. Most of us have one leg that’s stronger than the other. Usually, the dominant side takes over. On the glideboard, you can isolate.
Single-leg work on this machine is brutal.
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Keep the non-working leg bent and off the board. Lower yourself slowly. You’ll feel the stabilizer muscles in your hip—specifically the glute medius—screaming. This is exactly what runners and hikers need. It fixes those imbalances that lead to IT band syndrome or "runner's knee."
Plyometric Power
Here is something you can't easily do with a squat rack: jumping.
Plyometrics are essential for bone density and "explosive" power. But jumping on concrete is hard on the joints. On the Total Gym, you can perform "squat jumps" while laying back. You explode off the plate, the board slides up, and then you land softly, letting the incline absorb the shock.
It’s genius, really.
You get the cardiovascular benefits and the fast-twitch fiber activation without the "thud" of hitting the floor. Start with 3 sets of 10 jumps at a medium incline. You'll be gassing for air within minutes.
The Hamstring Curl Hack
Most people think the Total Gym is only for the front of the legs. Wrong.
You can hit the hamstrings using the leg pulley system or, more simply, by reversing your position. Lie on your back with your heels on the top of the glideboard (off the squat stand) and your butt on the floor. Or, use the foot stirrups.
There’s a specific move called the "bridge and curl."
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- Attach the foot cables.
- Lie on the floor facing the machine.
- Curl your heels toward your glutes.
It mimics a lying hamstring curl machine at the gym but requires way more core stabilization. You’ll feel a "cramp-like" sensation if you haven't done these before. That's just your hamstrings realizing they've been neglected. Don't panic. Just stretch it out.
Calf Raises and Lateral Lunges
Don't forget the lower legs. Calf raises on this machine are actually superior to standing calf raises for many because, again, no spinal compression. You hang your heels off the bottom of the squat stand and push through the balls of your feet.
Then there’s the lateral lunge. This one is tricky.
You stand beside the machine with one foot on the floor and one foot on the glideboard. As the board slides away, you sink into a side lunge. This targets the adductors (inner thighs) and the gluteus medius. It’s a "functional" move that translates to real-world stability. If you play tennis or soccer, this is your best friend.
Is it enough weight?
This is the most common critique. "I'm too strong for a Total Gym."
Maybe. If you're a 300-pound powerlifter, sure, this won't be your primary leg trainer. But for 90% of the population, it's plenty. If the highest incline is too easy, start doing single-leg work with a weighted vest. Or slow down the tempo. A 5-second descent (eccentric) followed by a 5-second ascent (concentric) will make 50% of your body weight feel like a ton of bricks.
Time under tension is the driver of hypertrophy (muscle growth), not just the number on a plate.
Creating a Routine That Actually Sticks
Consistency beats intensity every single time.
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Start with a "Tri-Set" approach. This keeps the heart rate up and ensures you hit every angle of the leg.
- Double Leg Squats: 15 reps (high incline)
- Single Leg Squats: 10 reps per side (drop the incline 2 notches)
- Calf Raises: 20 reps
Rest for 60 seconds. Repeat 4 times.
Once that feels easy, add the plyometric jumps. The beauty of the total gym leg workout is the lack of "set-up" time. You don't have to load plates or wait for a rack. You just pull the pin and go.
A Note on Safety and Form
Check your rollers. Seriously. If the rollers on your glideboard are cracked or have "flat spots," the movement won't be smooth. It’ll feel jerky, which is bad for your tendons. A quick spray of silicone lubricant on the rails once a month makes a world of difference.
Also, keep your head on the glideboard. People have a tendency to craning their neck forward to watch their legs. Don't do that. It ruins your spinal alignment. Look at the ceiling. Trust that your legs are doing what they're supposed to do.
Moving Forward With Your Training
The Total Gym isn't a toy. It’s a tool. If you use it with the same intensity you’d use a leg press at a commercial gym, you’ll see results. It’s particularly effective for those over 40 who find that heavy barbell squats lead to "achy" days afterward.
Focus on the mind-muscle connection. Feel the quads engage at the top of the movement. Squeeze the glutes.
If you're looking for a way to stay lean and mobile without leaving the house, this is it. It’s about longevity. Most people stop working out because they get injured. The Total Gym’s primary advantage is that it’s incredibly difficult to injure yourself on it if you're using common sense.
To take this a step further, start tracking your incline levels. Don't just stay on "Level 4" forever. Every two weeks, try to bump it up one notch, or add two extra reps per set. Progressive overload is the only way to ensure your muscles actually adapt and grow.
Try the single-leg squat today. Even if you think you're fit, the stabilization required will likely surprise you. It’s a humbling experience, but that’s exactly where the progress happens.