Seated or Supine Leg Press (Machine)
| 1. |
Select a weight that you're able to use for six to ten reps with strict form.
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| 2. | Adjust the seat back (forward or back) to allow for a full movement range.
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| 3. |
Adjust the seat so there is minimal stress on your lower back (in general, the seat back angle should be about 45 degrees).
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| 4. |
Lie back on the seat and place your hands very lightly on the grips.
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| 5. |
Place your feet on the foot plate; they should be centered, with both feet flat.
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| 6. |
Adjust your foot position; your feet should be roughtly 12 inches apart. To direct more stress to your inner thighs, move your feet farther apart.
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| 7. |
While keeping your buttocks and lower back in contact with the seat, extend your legs very slowly (don't hold your breath — exhale as you press).
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| 8. |
Stop once your legs are extended to roughly three-fourths of a full movement range (past this point, there is minimal stress on your thighs and more on your knees).
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| 9. |
Inhale and slowly lower the weight with your feet kept flat on the plate.
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| 10. |
Lower the weight as much as you can without overstressing your knees. Also, stop if you find it hard to keep from arching your back.
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| 11. |
Repeat until you reach failure (you can't perform any more reps with strict form). |
Other Key Points and Reminders
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Don't bow or spread your knees — make sure you keep them aligned with your feet. |
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To start the first rep without stressing your back, push down on your thighs with your hands. |
Exercise Tip of the Week Tips Archive
