Set up on the leg press machine by placing your feet close together on the platform at mid-level. Grab onto the safety latch and get ready to release it to begin your initial press (down). This is your starting position.
Unhook the safety latch and allow the weight to press your legs down all the way until your upper quads touch your mid-section. Then, push back up as hard as you can all the way until your legs are almost completely extended. It's important not to lock out your knees at the top because you should always keep tension in your legs for maximum movement efficiency.
Lastly, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your head resting comfortably on the back rest pad; looking up at your feet may strain your neck muscles
Don't extended your legs completely on the upward portion of the movement
Don't allow the weight to press your legs down too fast; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
As one of the all-time classic exercises for your legs, this exercise certainly does wonders for the development of leg muscles. Because it's a classic exercise, most gyms will have this machine. If you happen to be at a gym that doesn't have this machine included in its array of leg machines, then you need to ask yourself whether or not you are getting good value for your membership money.