Leg Press Machine Workouts for Beginners

Instructions

1. Set Up:

   • Adjust the seat so your back is firmly supported and your knees are at a 90-degree angle when your feet are on the platform.
   • Place your feet on the platform shoulder-width apart. Your toes should point slightly outward.

2. Starting Position:

   • Sit down with your back and head pressed against the seat.
   • Hold the handles on the sides of the seat to stabilize yourself.
   • Engage your core to maintain good posture.

3. Execution:

   • Push the platform away: Extend your legs while exhaling, driving through your heels. Do not lock your knees at the top of the movement.
   • Lower the platform: Inhale as you slowly lower the platform back towards your body. Stop when your knees are at about a 90-degree angle or just before your lower back starts to lift off the seat.

4. Repetition:

   • Perform the desired number of repetitions with controlled movements, focusing on form over speed.

Tips 

1. Foot Placement Variations:

   • Higher on the platform: Emphasizes glutes and hamstrings.
   • Lower on the platform: Targets quadriceps more.
   • Close together: Focuses on the outer quads.
   • Wider stance: Engages inner thighs.

2. Control the Movement:

   • Avoid letting the platform drop or bouncing at the bottom. Always maintain control throughout the exercise.

3. Range of Motion:

   • Do not lower the platform so far that your lower back rounds off the seat, as this can increase the risk of injury.

4. Breathing:

   • Exhale while pushing the platform and inhale while lowering it.

5. Weight Selection:

   • Use a weight that allows you to perform 8-15 repetitions with proper form. Avoid ego-lifting, as excessive weight can compromise form and lead to injury.

6. Avoid Locking Out:

   • Keep your knees slightly bent at the top of the movement to reduce stress on your knee joints.

7. Warm-Up:

   • Perform a light warm-up set to prepare your muscles and joints for heavier loads.