Leg Press - Horizontal (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the leg press machine with your back firmly against the padded support.
   • Adjust the seat so that your knees are at a 90-degree angle when your feet are on the platform.
2. Step 2Position Your Feet
   • Place your feet shoulder-width apart on the platform, ensuring your heels are flat and your toes are slightly pointed out.
   • Your feet should be positioned high enough on the platform to allow for a full range of motion.
3. Step 3Engage Your Core
   • Before starting the movement, engage your core by tightening your abdominal muscles.
   • Keep your back pressed against the seat and avoid arching your lower back.
4. Step 4Push the Platform
   • Begin the movement by pushing through your heels to extend your legs, straightening them without locking your knees.
   • Focus on using your quadriceps, hamstrings, and glutes to perform the lift.
5. Step 5Lower the Platform
   • Slowly bend your knees to lower the platform back towards your body, keeping your feet flat on the surface.
   • Stop when your knees are at a 90-degree angle or slightly below, ensuring you maintain control throughout the movement.
6. Step 6Repeat
   • Repeat the push and lower for the desired number of repetitions, maintaining proper form with each rep.
   • Avoid bouncing at the bottom of the movement to prevent injury.
7. Step 7Finish the Exercise
   • After completing your reps, carefully return the platform to the starting position by releasing any safety locks if applicable.
   • Stand up slowly and ensure you are stable before leaving the machine.