Orbital Training: Leg Press

Muscles Worked: The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles.

Using a leg press machine, sit down on the machine and place your legs on the platform in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development).

Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees.

Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: On some leg press machines you may have to check to make sure that when you re-rack the weight the platform is securely locked.