Machine Seated Leg Press
Build powerful legs! Target your quads, hamstrings, and glutes with the machine seated leg press. A gym staple for strength and size.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by adjusting the seat so that when you are seated, your knees are bent and your feet can lay flat against the footplate.
2. Sit down on the machine and place your feet shoulder-width apart on the footplate.
3. Grip the handles at your sides, and ensure your back is flat against the seat pad.
4. Push the footplate away from you by extending your legs. Make sure to keep your head and back against the pad.
5. Extend your legs until they are almost straight, but avoid locking your knees.
6. Pause at the top of the movement for a moment.
7. Slowly return to the starting position by bending your legs and bringing the weight back towards you.
8. Make sure to inhale as you lower the weight and exhale as you extend your legs.
Tips: - Keep your movements controlled. Avoid jerky motions to prevent injury. - Ensure the weight is appropriate; it should be challenging but not compromise your form. - Do not lock your knees at full extension to avoid joint strain. - For safety, use the safety pins if available to set a limit on how much the weight can return toward you. - It's important to perform the exercise with proper form to maximize effectiveness and minimize the risk of injury. If you're new to this exercise, it may be helpful to ask a certified trainer to check your technique.
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