The leg press works the quadriceps, hamstrings and buttocks. This exercise is usually performed on a machine based on a platform with the weight you push your feet against. You can exercise both legs simultaneously in the machine or isolate each leg to reduce their weight and selected to do one leg at a time. Maintain proper form to avoid back strain.

The Leg Press Exercise Video

The Leg Press Instructions
Step 1
Sit on the machine, leg press and adjust the seat position so your knees are bent a little over an angle of 90 degrees. Keep knees and feet hip.

Step 2
Extend your legs by pressing your heels on the platform. Keep your knees stable and not be shut by extending your legs.

Step 3
Pull your abdominal muscles of the spine to maintain a solid base. This will protect your back from strain. Lower back should be pressed against the floor of the backseat at all times.

Step 4
Exhale as you extend and inhale as you descend. Push a constant motion both in the form above and below. Do not let the weight of falling hard on the way back down. Control your movements all the way down and rebuild once their knees are bent backwards at an angle of 90 degrees.

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

Tips:
1. Don’t let your legs bend beyond 90 degrees – it’s hard on your knees.
2. For an added calf exercise, press up onto your toes.