Leg Press

How to Perform

1. Sit in the machine with your back and hips flat against the pad
2. Place feet shoulder-width on the platform
3. Release the safety catches
4. Lower the platform by bending your knees toward your chest
5. Press back up without fully locking out your knees at the top

Tips

• Keep your lower back pressed flat into the pad throughout — if it rounds off, you are going too deep for your flexibility
• No leg press? Heavy goblet squats, barbell squats, or Bulgarian split squats all build quad mass effectively
• Use a 2-3 second descent and controlled press — bouncing out of the bottom with heavy weight risks knee and lower back injury
• Locking out your knees fully at the top under heavy load is a dangerous common mistake — stop just short of full extension
• Feel the quads burning on the press and adjust foot position: feet lower on the platform for more quad focus, feet higher for more glute and hamstring emphasis