The leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press machine refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete's overall lower body strength (from the gluteus Maximus to the lower leg muscles).
Position: Sit on the machine with your back against the support and your feet on the platform. Your feet should be hip-width apart, or slightly wider, and your knees should be at a 90-degree angle.
Grip: Hold the handles near your hips with a light grip.
Brace your core: Pull your belly button in towards your spine.
Engage your legs: Push the weight away from you until your knees are extended.
Don't lock your knees: Keep a slight bend in your knees at the top of the movement.
Maintain your posture: Keep your back flat against the support and your shoulders over your hips.
Start slowly: Begin with a weight you can comfortably lift for 10–12 reps.
Increase weight gradually: As you get stronger, try to increase the weight by 5–10% each week.
