The leg press machine works the muscles of your legs, including the quadriceps, hamstrings, calves and glutes, according to the Aerobics and Fitness Association of America (AFAA). Your gym should have one of these machines. Leg presses may be inclined or flat. Sometimes they may be called a leg sled. Some have a weight stack on which you can select the weight you want and others have a bar that you can place exercise plates on each side to adjust the weight. Either type of leg press machine will work the muscles of your legs.
Step 1
Warm up on a cardio machine, like a treadmill, elliptical trainer, stationary bike or stair stepper for five to 10 minutes before using the leg press machine, recommends AFAA.
Step 2
Sit on the seat of the leg press machine and press your back against the machine. Bend your knees and place your feet approximately shoulder-width apart on the machine's platform. Center your feet on the platform. Point both of your feet straight, so they are parallel to each other.
Step 3
Hold the handles on the sides of the seat with your arms straight. Look at your feet and squeeze your abs to press your lower back into the seat. Press your legs until they are almost straight, but do not lock your knees. Exhale as you straighten your legs. Keep your knees in line with your feet so they do not collapse inwards or bow outwards. Decrease the weight if you cannot extend your legs.
Step 4
Bend your knees back toward your chest to prepare for the next repetition. Inhale as you bend your knees. Perform of eight to 12 reps for hypertrophy or muscle growth, recommends the National Academy of Sports Medicine (NASM). Adjust the weight so you can use the machine with control, but your legs are tired after eight to 12 reps. Do one to three sets with a one-minute rest between them.
Tips and Warnings
- You can also turn your toes out or in to work the muscles on the sides of your calves and your inner and outer thighs. Do not arch your lower back or shrug your shoulders while using the leg press. Muscle growth occurs when enough stress is placed on the muscles often enough. Use the leg press machine three days a week to increase muscle size. You can cut back to two days once you have reached the muscle size you desire, advises NASM.
References
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America"; Mary Yoke, MA; 2003
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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