Leg Press

Introduction

The Leg Press is a staple exercise in many strength training and hypertrophy programs, renowned for its ability to target the quadriceps, hamstrings, and gluteal muscles effectively. Utilizing a specialized machine, the leg press allows for a controlled and safe environment to lift heavy weights, making it an excellent option for both beginners and advanced lifters. By adjusting the foot placement and seat position, users can emphasize different muscle groups, providing versatility in their training regimen. The leg press is particularly beneficial for those looking to increase lower body strength and muscle mass without the added complexity and balance requirements of free-weight exercises like squats.

Execution

How to Execute the Leg Press

Setup

1. Adjust the seat and backrest of the leg press machine to ensure your knees are at a 90-degree angle when your feet are on the platform.
2. Sit down on the machine and place your feet shoulder-width apart on the platform. Your toes should be slightly pointed outwards.
3. Ensure your back and head are firmly pressed against the backrest, and grip the handles for stability.

Execution

1. Begin by disengaging the safety locks, if applicable.
2. Inhale and slowly lower the platform by bending your knees, keeping your feet flat on the platform. Lower until your knees are at approximately a 90-degree angle or slightly less, ensuring they do not go past your toes.
3. Exhale and press the platform back up by extending your knees and driving through your heels. Do not lock your knees at the top of the movement.
4. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully re-engage the safety locks, if applicable.
2. Slowly remove your feet from the platform and stand up from the machine.