How to do a seated leg press

Setup:

1. Seated position: Sit comfortably in the leg press machine with your back flat against the backrest and feet flat on the footplate, roughly shoulder-width apart.
2. Foot position: Standard placement is shoulder-width but you can place feet higher for more glute focus, lower for more quad focus, or wider/narrower to slightly vary muscle emphasis.
3. Handle grip: Grasp the handles on either side of the seat for stability and support throughout the exercise.

The Lift:

1. Initiate the push: Engage your core and press the footplate away using your legs and heels. Extend your legs but without locking your knees.
2. Controlled descent: Slowly lower the weight back down, maintaining tension in your quads and glutes until your knees are bent at roughly a 90-degree angle.
3. Reset: Rest briefly in the starting position, then prepare for the next repetition.

Tips:

• Focus on leg muscles: Concentrate on pushing the weight with your legs, minimizing use of the lower back.
• Breathe: Exhale as you push the weight, inhale as you descend.
• Maintain back contact: Keep your lower back in contact with the backrest throughout the movement for stability.