Leg Press

How to perform Leg Press

1.    Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
2.    Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3.    As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4.    Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
5.    Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Video: Leg Press

Muscles Targeted: Quadriceps, Gluteus Maximus, Calves, Hamstrings

Points to Remember

1.    Always check to make sure that when you re-rack the weight the platform is securely locked
2.    A shoulder width stance with toes pointed slightly out works best for stimulating overall thigh development.
3.    A close stance with toes pointed straight ahead works best for stimulating growth of the outer quad, better known as the vastus lateralis. Note: Next time you watch the Olympics check out the vastus lateralis development of speed skaters; due to the nature of their sport, they have these muscles well developed.
4.    A wide stance with toes pointed out at least 45 degrees out targets both the vastus medialis which is the inside head of the quadriceps near the knee and the inner thigh or adductor muscles.

Variations: Leg Press

•    The diagonal or vertical ‘sled’ type leg press. Weight disks (plates) are attached directly to the sled, which is mounted on rails. The user sits below the sled and pushes it upward with their feet. These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight.
•    The ‘cable’ type leg press, or ‘seated leg press’, commonly found on multigyms. The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.

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