Get into position on the leg press machine by placing one foot on the platform at mid-level. Your other foot will be placed on the floor. Your back and head should be comfortably resting on the back rest. Grab the safety lever and get ready to release it to begin. This is your starting position.
Release the safety and allow the weight to press your leg down all the way until your upper quadriceps comes in contact with your mid-section. Then, push the weight back up as strong as you can but don't lock out your leg/knee. You should always keep tension in your leg for optimum movement efficiency.
Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch legs and do the exercise with other side.
Perform this exercise in a smooth and fluid motion
Keep your head on the rest pad; looking up at your foot will strain your neck muscles
Don't extended your leg(s) completely on the upward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.