Leg press

4 × 10-12  ·  Equipment: Leg machine

Muscle groups: Legs & glutes

How to do leg press

1. Sit on the machine with your back and head supported on the pad.
2. Place your feet on the center of the platform at shoulder width.
3. Release the safety and press the platform by extending your legs without locking your knees.
4. Lower the platform with control bending your knees to about 90 degrees.
5. Keep your knees aligned with your feet and the weight on your heels and mid-foot.
6. Don't let your lower back lift off the pad during the movement.
7. Press again by extending your legs and exhale on the way up.

Mistakes to avoid

• Don't lock your knees at the top; keep a slight bend to protect the joint.
• Don't let your knees cave inward or drift out of line with your feet.
• Don't lift your lower back or glutes off the pad; keep your back supported.
• Don't lower the platform beyond what your hips can control; adjust the range and the seat.

Progression

• Start with a weight that allows 10-12 reps with your back against the pad.
• Add 5 kg when you complete the top of the range with good technique.
• Increase time under tension by lowering the platform over 3 seconds.
• Once you reach 4 sets of 12, raise the load and drop to 6-10 reps to build strength.