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Overview
Leg presses come in many shapes, and sizes and most gyms will have no shortage of different machines to simulate the pressing motion. The form and function of each of these machines is similar, but each one may incorporate a different angle which can work your legs in a different way. For purposes of illustration, the angled variation of leg press will be explained here and the other variations of leg presses should be easy enough to figure out based on this example.
Leg presses place intense stress on the quadriceps and buttocks, and secondary stress is placed on the hamstring muscles.
Setup
Place a heavy amount of weight on the bars on either side of the machine, making sure to put an even amount of weight on either side of the leg press machine. Sit in the seat with your back flat against the back rest. Place your feet against the foot plate at about shoulder width apart with the toes pointed slightly outward. Press the slider upward to extend the legs and rotate the catch bars on both sides of the machine to allow the slider to move up and down.
Movement
Slowly bend your knees and allow them to travel toward your chest. Lower the slider as far as possible, then press upward with your legs until the slider returns to its original position. Repeat this movement for the desired number of repetitions. When you are finished, rotate the catch bars back inward and set the weight down.
Tips From the Trainer
Keep the emphasis of this exercise focused entirely on your leg muscles. Avoid the temptation to press your hands on your knees to help force the weight upward.
Many pressing machines are available and each one can be slightly different. Some machines have seats which can adjust forward and backward depending on the length of your legs. Regardless of the machine used, be sure to make the necessary adjustments so that your legs can perform this exercise throughout the entire range of motion.
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