Lever Vertical Leg Press

Lever Vertical Leg Press

- Weights (optional, depending on fitness level)
1. Setup:
- Adjust the seat and backrest of the machine to fit your height. Make sure your back is flat against the pad.
- Load the desired amount of weight onto the machine's weight plates.

2. Positioning:
- Sit on the leg press machine with your back firmly pressed against the backrest.
- Place your feet shoulder-width apart on the footplate. Your heels should be flat, with your toes pointing slightly outward.
- Ensure that your knees are bent at a comfortable angle before starting the exercise.

3. Starting Position:
- Grip the handles (if available) or hold onto the sides of the seat for support.
- Your legs should be bent at around 90 degrees at the knees.

4. Movement:
- Press through your heels and extend your legs slowly, pushing the weight upward. Make sure to keep your back and hips against the seat.
- Fully extend your legs but do not lock your knees at the top of the movement to avoid strain.

5. Return:
- Slowly bend your knees and lower the weight back to the starting position while maintaining control. Your knees should track over your toes, not bowing inward.

6. Repetitions:
- Perform 8-12 repetitions, depending on your fitness level. Rest for 1-2 minutes between sets.

7. Cool Down:
- After completing your sets, carefully get off the machine, and stretch your legs to avoid stiffness.

Tips:
- Start with lighter weights to master the form before adding more resistance.
- Focus on controlled movements to prevent injury.
- If you feel any discomfort in your knees or back, stop the exercise and reassess your form.