Setup
Sit in the leg press machine with your back and head firmly against the pad. Place your feet hip-width apart on the platform, positioned in the middle with toes slightly turned out.
How to do it
- Release the safety handles and lower the platform by bending your knees toward your chest until they reach about 90 degrees.
- Press through your entire foot to drive the platform away, extending your legs without locking out your knees.
- Keep your lower back pressed against the pad throughout the entire movement.
- Control the descent for 2-3 seconds, then press explosively back up.
- Maintain steady breathing, inhaling as you lower and exhaling as you press.
Watch out for
- ✗Allowing the lower back to round or lift off the pad when lowering too deep.
- ✗Locking out the knees completely at the top, which shifts tension away from the muscles.
- ✗Pushing through the toes only instead of driving through the whole foot, limiting glute activation.