How to Use a Leg Press Machine

Consistent work on your legs will improve their appearance as well as their strength. You can use a leg press machine to increase the muscle definition and power of your legs. Follow these steps.

Instructions

Difficulty: Easy

Things You’ll Need:

• Leg press machine

Use a Leg Press Machine

1. Sit on the leg press machine comfortably, with your back flush against the back of the seat.
2. Place your feet against the leg press. Keep them about shoulder width apart and flat on the press.
3. Hold the handles on any leg press machine that provides them. They will give you added support as you move the weight during the exercise.
4. Tighten your abdominal muscles during and in between each repetition. This will increase the effectiveness of your workout, as well as help to work on your core (your abdominal muscles). More importantly, keeping a tight abdomen helps to prevent lower back injuries.
5. Take a breath in as you prepare to press the weight. Steady, controlled breathing is the key to preventing yourself from getting too tired, too quickly. It also ensures you are getting adequate oxygen to your muscles during your workout.
6. Press the weight, in a controlled motion, away from your body. Use both legs equally, so as not to begin to favor one over the other. Continue inhaling at this point.
7. Hold the press at the top of your extension for a moment. As you do so, begin to exhale.
8. Begin to slowly release the weight back to the neutral position. Continue to exhale through the release.
9. Keep your leg muscles and your core tight throughout the entire motion.
10. Repeat the pressing process a number of times, as determined by your workout routine. People who are just starting out with the leg press shouldn't do more than three sets of 10, but this number can increase as your muscles grow accustomed to the exercise. Every week or every other week, increase the reps or sets. You can do three sets of 15 or four sets of 10, for instance.

Tips & Warnings

• Wear comfortable sneakers when you use a leg press machine. This will decrease the stress placed on your feet and help to prevent blisters.
• Don't overestimate your lifting capabilities, especially at first. If you push too hard, you run the risk of injury, or you may become discouraged by how few reps or sets you can do. Start out slow and easy, and build the stress and weight over time.

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