Single Leg - Leg Press

Start by sitting in the leg press machine with both feet on the platform to ensure your upper body is in the proper position. You can work quads by having your legs towards to bottom of the platform and more glutes and hamstrings by having your feet towards the top of the platform. Remove the second leg and place it on the ground below the platform. Push the platform away slightly and use the handle to release the safety mechanism that is blocking the platform from moving. Push through the heel of your working foot to straighten your leg and press the weight up, keeping your back and core engaged throughout the movement. Pause for a moment at the top of the movement, then slowly lower the weight back to the starting position. Repeat for the desired number of reps and sets before switching legs. When you are done, push the platform away from you and secure the platform with the safety arms via the handle.

Trainer Tips: If the weight is on the lighter side locking the knee at the top is okay as long as you are squeezing your quad muscles to ensure you don’t hyperextend the knee. When you are lifting extremely heavy weight it is not recommended to lock out the knee as it can cause catastrophic injury. This is due to the fact that people can usually leg press way more weight than they can squat and the connective tissue is not strong enough to keep up with the muscles.