Leg press machine

The leg press machine covers a lot of ground, strengthening your butt, quadriceps, and hamstrings. It’s a good alternative if the squat or lunge bothers your lower back.
You may want to try the modified version if you experience pain in your hips or knees.

Getting set
Set the machine so that when you lie on your back with your knees bent and feet flat on the foot plate, your shoulders fit snugly under the shoulder pads and your knees are bent to an inch or so below parallel to the foot plate. Place your feet as wide as your hips with your toes pointing forward and your heels directly behind your toes. Grasp the handles. Pull your abdominals in and keep your head and neck on the back pad. See photo A.

The exercise
Pressing through your heels, push against the platform until your legs are straight. Then bend your knees until your thighs are parallel with the platform and the weight plates you’re lifting are hovering just above the weight stack. See photo B.

Do’s and don’ts

• DO press your heels into the foot plate instead of allowing them to lift up.
• DON’T lower your thighs past parallel with the foot plate or allow your knees to shoot in front of your toes.
• DON’T arch your back off the pad to help move the weight.
• DON’T lock your knees when your legs are straight.

Other options
Different types of machines: You may run across several types of leg press machines. One has you sitting in an upright position, pressing your legs out straight. Another is called a 45-degree leg press: You lie in a reclining position and press up and out diagonally. Yet another version has you lie on your back and press your legs straight up. All these variations are acceptable. Just remember: Don’t bend your legs so far that your thighs are smooshed against your chest and your knees are hanging out there in Never-Never Land. Keep in mind that your foot position changes the emphasis of the exercise. The higher you place your feet on the foot platform, the more you emphasize your butt muscles.
Modified leg press (easier): If you have chronic knee problems, you can still do this exercise. Set the seat height so your thighs are a few inches above parallel — this position limits the distance you can bend your knees. However, this version focuses more on your front thigh muscles and less on your butt.
One-leg leg press (harder): Use the same form as with the basic version of this exercise with one foot lifted up and off the foot plate. After you complete your reps, switch legs.