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 hip to shoulder-width apart, with toes pointing slightly outward. Keep your hands on the handles for stability.
2
Adjust the machine so that your knees start at approximately 90 degrees of flexion. Ensure your feet are positioned in the center of the platform with equal weight distribution. Grip the handles lightly and brace your core.
3
Slowly lower the weight by bending your knees, allowing them to travel toward your chest in a controlled manner. Descend until your knees reach approximately 90 degrees or slightly less, without allowing your lower back to round off the pad. Maintain contact with the backrest throughout.
4
Drive through your entire foot (heel to mid-foot) to extend your knees and push the platform away. Return to the starting position by straightening your legs, stopping just short of full knee lockout to maintain constant tension on the quadriceps.