Set up on the leg press machine by resting your back comfortably on the back pad and your feet at shoulder width apart (with your toes slightly pointing out) and at the centre of the feet platform. Get ready to unlock the weight and release it down. This is your starting position.
Unlock the safety and lower the weight down all the way until your upper quadriceps comes in contact with your mid-section. Then, push the weight back up to the starting position but don't lock out your legs; you should always keep tension in your legs for optimum movement efficiency.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your hands close to the lock mechanism so that you can lock and secure the press at any moment in case your cannot follow through and complete the movement
Don't extended (lock-out) your legs completely at the top portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is one of the the all-time classics. It is certainly an exercise that you can use as a core exercise for your legs. The goods news is that almost every gym will have this machine. If you're a member at a gym that doesn't have it, you need to seriously re-evaluate whether or not you are getting good value for your membership dollars!
