Leg Presses

Leg presses are an excellent overall leg development exercise that incorporates multiple muscles in the front and back part of your legs.  While barbell leg squats are the undisputed king of all free weight leg exercises, leg presses are an excellent alternative for anyone who wants to blast their legs without having to risk any type of loading on their spine. Even though the leg press doesn't incorporate as many different muscle groups as the squat, it's still a staple of most serious leg workouts.

If you're not sure how to perform leg presses check out this exercise demonstration video...

Ideal Form For Leg Presses

Muscles Used During Leg Extensions Target Body Part: Legs Primary Muscles: Vastus Medialis, Vastus Intermedius, Vastus Lateralis, Rectus Femoris, Gluteus Maximus Secondary Muscles: Secondary Muscles: Adductors

Starting Position: Lay down in the leg press machine with your back flat against the back of the machine and your feet spaced shoulder width apart and flat on the platform.  Grip the handles firmly with your hands and contract your abdominals.

Downward Phase: Press on the platform making sure to keep you entire foot on the platform. Once the weight is lifted and the safety locks are moved, slowly lower the weight until your knees are flexing to approximately 90 degrees, making sure to keep them aligned with your ankles.

Upward Phase:  Press on the platform making sure to push through your heels and not your toes. Extend your legs until the platform is returned to the original starting position, making sure not to lock your knee at the end of the movement.

Special Instructions: You can change the muscles that you are targeting while performing the leg press by placing your feet in different positions on the foot plate.

	If you place you feet high on the foot plate, you will target your gluteal muscles and hamstrings.
	If you place your feet low on the foot plate, you will target the muscles in your quadriceps.
	If you place your feet further apart on the foot plate, you will incorporate you adductors.
	If you place your feet close together you will also target your quadriceps muscles.

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