Exercising on the leg press machine is a great way to strengthen your quadriceps, hamstring, buttocks and calves, researchers at the Fitness Health Zone note. The machine is designed to push free or cable weights up a slope, providing isolated resistance to these muscle groups. Stronger leg and buttock muscles help prevent the body from contracting osteoarthritis in the knees and protect the knee by strengthening the muscles around the joint.
Calf Press
This exercise isolates the calf muscles of the legs. Sit on the leg press machine with the amount of weight selected. Fully extend your legs without locking your knees. The angle formed at your hip should be about 90 degrees with your back and legs straight. Place the balls of your feet on the lower part of the platform so that your heels are hanging over the platform. Raise your heels as you breathe out and raise the weights with your calf muscles. Make sure to not move your knees when performing this exercise. Repeat this exercise according to your workout plan.
Seated Leg Press
Adjust the machine to fit your body while allowing a full range of motion throughout the exercise. Sit on the leg press machine with your back straight. If available, hold onto the attached handles located at the side of the machine. Place your feet slightly high on the platform. Push the platform away from your body by extending your knees and hips until they are fully extended. Remember not to lock your knees at full extension. Exhale while pushing the platform. Return to the resting position while exhaling. Repeat this exercise according to your individual workout plan.
Seated Single-Leg Leg Press
Before performing this exercise adjust the machine to allow full range of motion through the exercise. Choose the desired amount of resistance for this exercise. Place one foot high on the platform of the leg press machine while seated in the chair with your back straight. Keep your knee pointed in the same direction as your foot. Extend your hip and knee while exhaling throughout the contraction. Inhale as you slowly return to the resting position. Be sure to not completely flex or lock the knee while performing this range of motion, researchers at Exercise Prescription caution.
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