1
Sit on the leg press machine with your back and head resting firmly against the padded support. Position your feet on the platform about shoulder-width apart with toes pointing slightly outward. Ensure your lower back remains in contact with the seat throughout the exercise.
2
Place your hands on the handles on either side for stability and support. Your feet should be positioned so that your knees are at approximately 90 degrees in the starting position. Grip the handles lightly without pulling excessively.
3
Slowly lower the weight by bending your knees, allowing them to descend toward your chest in a controlled manner. Continue lowering until your knees reach approximately 90 degrees of flexion, ensuring your lower back does not round off the seat. The eccentric phase should take 2-3 seconds.
4
Drive through your midfoot and heel to extend your legs, pushing the platform away from your body. Return to the starting position by straightening your knees, but do not lock them out completely at the top. The concentric phase should be explosive and controlled, lasting 1-2 seconds.