Leg Press

The leg press is a compound weight training exercise in which the individual pushes a weighted platform away from them using their legs.

Instructions

1. Sit down on the leg press machine and place your legs on the platform directly in front of you at a medium (shoulder-width) foot stance.
2. Lower the safety bars holding the weighted platform and press the platform upward until your legs are nearly fully extended. Do not lock your knees at the top.
3. Keep your torso and legs at approximately a 90-degree angle at the starting position.
4. Lower the weight slowly under control by bending your knees, until your upper and lower legs form approximately a 90-degree angle.
5. Press through the heels of your feet, engaging your quadriceps to drive the platform back up to the starting position.
6. Repeat for the desired number of repetitions while maintaining controlled movement.
7. Secure the safety pins properly after your set.

Tips

• Keep your back flat against the seat pad throughout the entire movement
• Do not let your knees cave inward; they should track over your toes
• Place your feet at shoulder width to target overall leg development
• Keep the weight in your heels rather than the balls of your feet
• Lower the weight slowly and under control to maximize muscle engagement
• Never lock your knees at the top of the movement to maintain tension