How to Do a Leg Press Workout in Weightlifting

The leg press works your quadriceps, hamstrings and the glutes. This exercise is typically done on a machine that you sit on with a weighted platform that you push your feet against. You can exercise both legs at once on the machine or isolate each leg by lowering your selected weight and doing one leg at a time. Maintain proper form to avoid straining your back.

Difficulty: Moderately Easy

Instructions

1. Sit in the leg press machine and adjust the seat position so that your knees are bent to just past a 90 degree angle. Keep your knees and feet hip width apart.

2. Extend your legs by pressing through your heels into the platform. Keep your knees steady and do not lock them as you extend your legs.

3. Pull your abdominal muscles into your spine to keep a tight core. This will protect your back from excessive strain. Your lower back should be pressed flat against the seat back at all times.

4. Exhale as you extend and inhale as you come back down. Push using a steady motion both on the way up and down. Don't allow the weight to fall hard on the way back down. Control your movement all the way back down and lift back up once your knees are bent back to a 90 degree angle.

5. Repeat 20 repetitions and rest for 30 seconds in between each set. Three to four sets of leg presses will be enough to get your heart pumping and your legs worked out really well.

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