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Leg Press





LEG EXTENSION machines are found at nearly all gyms and health clubs, and are very easy to use.

Required Equipment

  1. Leg Press Machine

Muscles Targeted (In order of impact)

  1. Quadriceps
  2. Glutes and Hamstrings

How to do Them

  1. Sit in the machine place your feet flat on the pad. Your knees should be bent at a 90 degree angle. Adjust the seat as necessary.

  2. Push the weight away from you using your legs. Do not lock you knees at full extension.

  3. Slowly bend your knees back in until the reach 90 degrees again.

  4. Repeat

Variations:

  • There are also leg press machines that are tilted at 45 degrees. You should use the same technique as the standard leg press.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets