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Step 1
Examine the leg press machine and make sure that you understand the operation. You should know where to sit and what parts will move when you perform the exercise. Pay very close attention to the adjustments that you can make.
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Step 2
Make all adjustments to the machine to allow your body to fit correctly in the leg press. Make sure cushions provide protection and comfort to the back and the head.
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Step 3
Add weight to the leg press to the point that will cause resistance but not overly strain muscles. You should be able to perform 10 to 15 repetitive presses before your muscles fatigue. Loading the press with too much weight will run a high risk of injury to your legs, hips or lower back.
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Step 4
Position the feet about shoulder width apart and centered on the press plate. The feet should be placed between the center of the plate vertically and the top edge.
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Step 5
Examine the position of your leg. Bend your knees at almost a 90-degree angle with the feet flat on the press plate. The padded rest will support your lower back and your head will have a pad under it.
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Step 6
Press with your legs and feel the muscles to ensure that you are positioned correctly. You should feel the upper thigh, back of the thigh and the glute tightening and working. If not, then lower the weight back down and make small adjustments to your position in the leg press.
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Step 7
Push with your legs until the press plate that your feet are resting on extends out in front of you with your legs straight but without your knees locking. Locking your knees will put undue strain and pressure on your joints and can cause serious injury.
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Step 8
Hold the extension momentarily and then lower the plate back to its initial position. The key to this movement is to make the movement a smooth controlled motion. Do not let the weight control you but use your muscles to control the weight.
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Step 9
Repeat the exercise of extension and return to the beginning position for the number of replicate presses that you have determined.
