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How to use the leg press

Muscle Groups: Legs

The leg press machine is a great way to build muscle mass in the legs and is fairly easy to use. The legs are one of the largest muscle groups in the body. The leg press machine can help you overload the legs and stimulate muscle growth.

You can use the leg press in a number of ways to target different muscles. You can target the quads (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius muscles) with a low close foot placement or you can target the glutes (the gluteus maximus, gluteus medius and gluteus minimus) and hamstrings with a wide foot placement on the pad.

Make sure you are firmly seated with your head back keeping the spine neutral. Do not lock your knees at any point during the excercise. To start, first unlock by twisting outwards the bars on either side of the pad. Then hold the grip bars and slowly move the platform/weight downwards, keeping your lower back firmly against the back pad. Push back upwards, again not locking your knees.

Other machines targeting legs

Leg Press (this machine)
Hack Squat
Pendulum Squat
Leg Extension
Lying Leg Curl/Hamstring
Seated Leg Curl
Standing Leg/Hamstring Curl
Glute Hipthrust Machine
Abductor Machine
Adductor Machine
Standing Calf Raise
Seated Calf Raise

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