Machine Leg Press
Standard Foot Placement. In the standard leg press, set your feet shoulder-width apart, dead center on the footplate, toes slightly pointed outward. This position is our starting point, the default for leg presses. Many people use it to engage all leg muscles effectively
Start by just using the machine without any weights
Slowly add weight in 10KG increments
Aim to perform 10 reps on each set ensuring the leg motion is fliud
Do not pause at the top
Always pause or hold on eccentric/decline when muscles are under most tension
Instructions
Step 1
Sit down in the seat and place your feet up on the platform
Step 2
Your feet should be about shoulder width apart and at chest height. Make sure the seat is close enough so that your knees make at least a 90 degree angle
Step 3
Make sure that your knees are pointed straight up to the ceiling
Step 4
Using your legs push the seat you are sitting in backwards until your legs are almost straight. Do NOT fully lock your legs out
Step 5
Try to keep the weight on your heels as much as possible
Step 6
Bend at the knees and let your legs go back to a 90 degree angle. This completes one repetition
Step 7
Don't let the weight go all the way back down till you have completed your last repetition