Leg Press

Work with Mosley Coaching

Proper Seat and Foot Placement:
• Adjust the seat so that your knees are in line with the axis of the machine.
• Place your feet hip-width apart on the footplate, ensuring they are flat and centered.
• To target different areas of the legs, experiment with foot positioning—higher for emphasis on quads, lower for emphasis on glutes and hamstrings.

Back Position and Posture:

• Position your back and hips firmly against the backrest.
• Keep your lower back pressed against the seat throughout the exercise to maintain proper spinal alignment.
• Hold onto any handles or grips provided to stabilize your upper body.

Initiating the Press:

• Inhale and lower the footplate by bending your knees, allowing them to move outward.
• Aim for a full range of motion, bringing your knees towards your chest without letting them excessively flare out.
• Keep your movements controlled and avoid bouncing the weight off the footplate.

Range of Motion and Control:

• Lower the weight until your knees are bent at a 90-degree angle or slightly deeper, depending on your comfort and flexibility.
• Exhale and press the footplate away from you by extending your knees fully.
• Maintain a smooth and controlled tempo throughout the exercise, emphasizing muscle engagement.

Resistance and Repetitions:

• Select a weight that allows you to perform 10-12 repetitions with proper form.
• Gradually increase the resistance as your strength improves, ensuring a challenging workout.
• Pay attention to the sensations in your legs, focusing on the contraction and activation of the targeted muscles.

Additional Information:
• Leg presses primarily target the quadriceps, hamstrings, and glutes.
• Consider incorporating different foot positions and stances to emphasize various muscle groups.
• Leg presses can be a valuable addition to your leg workout routine, providing an alternative to traditional squats while still offering effective lower body stimulation.