1
Sit on the leg press machine with your back and head resting firmly against the padded support. Position your feet on the platform shoulder-width apart, with toes pointing slightly outward and feet flat against the platform.
2
Grip the handles on either side of the machine for stability. Ensure your knees are aligned with your feet and start with knees at approximately 90 degrees of flexion. Engage your core and maintain a neutral spine throughout the movement.
3
Slowly lower the weight by bending your knees and hips, allowing the platform to move toward your body under controlled tension. Lower until your knees reach approximately 90 degrees of flexion or slightly less, keeping your lower back against the pad. Maintain pressure through your heels and avoid letting knees cave inward.
4
Drive through your heels and extend your legs to push the platform away, returning to the starting position. Stop just before full knee lockout at the top. Maintain continuous tension on the quadriceps throughout the concentric phase and return smoothly to the starting position without bouncing.