MMUSCLEMAP
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Leg Press

machinebeginnerpushcompoundstrength
Leg Press step 1
Leg Press step 2

Instructions

  1. 1

    Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

  2. 2

    Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.

  3. 3

    As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

  4. 4

    Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

  5. 5

    Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.