Leg press
Quads · Machine · also glutes and hamstrings
Set up
A leg press machine. Set the seat so your knees bend comfortably with your feet on the plate.
Steps
- Sit back against the pad. Put your feet flat in the middle of the plate, hip-width apart.
- Press the plate up a little and release the safety handles.
- Bend your knees to lower the plate slowly, as far as your lower back stays on the pad.
- Push through your whole foot to straighten your legs, without locking your knees.
Keep in mind
- Lower back and bottom stay on the seat
- Knees follow the direction of your toes
- Stop just short of locking your knees
Common mistake
Going so deep that your bottom lifts and your lower back rounds. Stop a little higher.
Safety
Put the safety handles back in place before you take your feet off the plate.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.