Leg Press
a.k.a. Leg Presses
Differentiation: Mechanics
This variation of the leg press is unique. Here is how: you use a Leg Press Machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a standing Barbell Squat). Not focussing on balancing allows you to intently focus on maximizing each contraction. Maximizing each contraction increases the overall strength and definition of your quadriceps.
Starting Position
To get into starting position, do this...
1) Locate a leg press machine.
2) Load plates on the machine.
3) Adjust the seat height, if needed.
4) Sit on the leg press machine's seat.
5) Place your feet shoulder-width apart on the platform near the top of the machine and flat on the platform.
6) Your legs should be parallel and your knees should not be flared outward.
7) Grasp the handles on either side of the machine.
8) Rotate the safety stops so the weight is not held back.
9) Press the platform up as far as possible by extending your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Then, inhale while slowly lowering the platform
3) ...until your knees are about 8-10 inches from your head. Your upper and lower legs should form approximately a 90-degree angle.
4) Reverse this movement and exhale as you drive the platform up to the starting position.
5) Focus on pushing with the heels as opposed to the toes.
6) Press the platform up as far as possible by extending your legs - without locking out your knees
7) Hold this position for a count of one second.
8) Repeat reps for a full set.
9) Return the safety stops completely to the secure position after finished with your reps.
Proper Form
Pay special attention to following proper form by...
Be sure to use a similar foot position as you would use in a squat exercise.
To fully work your legs, go down until your legs form a 90-degree angle depth.
Do not lock your knees when you extend your legs.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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