One move
Leg Press
How to read ahead. Do to go one move at a time.
Sit in the leg press and drive the platform away by extending the knees and hips. One of the safest ways to load the legs heavy while keeping the spine supported.
Option. Feet higher and wider = more glute/hamstring. Feet lower = more quad. Start lighter than you think and own the full range.
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1
Adjust the seat so your knees are roughly 90 degrees (or slightly more) at the bottom with feet on the platform.
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2
Place feet shoulder-width (or slightly wider), toes pointed slightly out. Release the safety catches.
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3
Brace your core, keep your lower back pressed into the pad, and drive through the whole foot to extend the legs.
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4
Stop just short of locking the knees hard. Control the return — lower until you feel a solid stretch without the hips lifting off the pad.
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5
Breathe out on the push, in on the way down.
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6
Re-rack carefully when finished.