How to Do Single Leg Presses on a Leg Press Machine

At the gym, legs are an often neglected muscle group. While many weightlifters pay more attention to arms and chest muscles, the leg muscles can take a back seat. There are only a few exercises that can hit the majority of your leg muscles. One of these is the leg press machine. Bring more definition to this body part by isolating the leg muscles individually on a leg press machine.

Difficulty: Challenging

Instructions

Things You'll Need:

• Leg press machine

1. Locate a leg press machine in your gym.

2. Adjust the seat height or the foot platform. You want it to be close enough for you to reach the weights while still allowing you enough room to get a full range of motion and extension on the exercise. Add the appropriate weight to the machine.

3. Placing both feet on the pad, take one foot slightly off the pad. You do not have to take it completely off, just make sure that you are doing all of the work with the leg that is pushing. The other leg can stay there as a spotter of sorts should you not be able to finish off the set with one leg. At this point you will be at your starting position.

4. Press the weight away from you with one leg. Once you get to full extension you will feel a contraction or tightness in the leg muscles. Hold this position for a split second to a second. If you are having a hard time pressing the weight you may need to lower the amount of weight that you are using.

5. Slowly lower the weight back to your starting position and complete at least eight more repetitions. The movement may take some getting used to so it is advisable to start with a very low weight so your body can adjust to the weight being used.

Tips & Warnings

• Stretch before, during and after the exercise to avoid injury.
• Allow enough time to warm up your legs to avoid injury.

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