LEG PRESS

The leg press machine is a valuable tool to incorporate into your strength-training program. You can find many different kinds of leg press machines in gyms, and that gives you an advantage. You can find a machine that is horizontal or one that is vertical, some on which you push a plate down and some on which you push your body up. Many are selectorized weight machines on which you can move a pin to determine the weight; others you can load up with free weights. Leg press machines are valuable for rehabilitating injuries, because you can move light weights and limit ranges of motion.

1. Lie down in a machine, tighten the abs, and press the low back against the support pad.
2. Place the feet shoulder-width apart on the plate.
3. If you are in a free-weight leg press, you must first press out on the plate and extend the legs to release the weight from the locks. Use the lock upright handles to turn the locks out of the way.
4. Grasp the handles on the side of the machine. Inhale.
5. For the free-weight leg press, the first movement is to slowly unlock the knees and bend them to maximum flexion.
6. Exhale and extend the legs to a full lockout position, if you are pain-free.
7. With selectorized equipment, the common starting position is to have the knees in full flexion. From this position you exhale while you extend the legs to a full lockout position, if you are pain-free.
8. Inhale and slowly bend the knees to the starting position.