Lever Horizontal Leg Press

1. Setup:
- Adjust the seat and backrest of the lever horizontal leg press machine. Make sure your back is supported comfortably.
- Sit on the machine with your back flat against the backrest.
- Place your feet shoulder-width apart on the foot plate.

2. Positioning:
- Ensure your knees are bent at about a 90-degree angle.
- Your feet should be positioned so that they are flat on the foot plate, with your heels slightly elevated if needed for comfort.

3. Starting the Movement:
- Engage your core by tightening your abdominal muscles.
- Slowly push the foot plate away from your body by extending your legs.

4. Execution:
- Straighten your legs but do not lock your knees at the top of the movement.
- Hold for a brief moment at the top, squeezing your quadriceps.

5. Returning:
- Gradually bend your knees to lower the weight back to the starting position. Control the descent to avoid quick movements.

6. Repetitions:
- Aim for 8-12 repetitions for each set. Take short breaks between sets as needed.

7. Tips:
- Adjust the weight according to your fitness level to ensure you can perform the exercise with good form.
- Keep your back flat against the backrest throughout the exercise.
- Avoid using momentum; the movement should be slow and controlled to maximize effectiveness and prevent injury.