Leg Press
There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart. The position you have your feet on the foot plate will also adjust the muscles being worked, aim to work with your feet at the top - middle and lower part of the plate, in order to work all of your quadriceps muscles. Beginners should aim to have their feet shoulder width apart, with your toes pointing slightly outwards, in the middle of the foot plate.
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Place your feet firmly on the foot plate, with your feet 10 - 12 inches apart, having your feet pointing out to the sides. Keeping your head and back pushed back into the rear of the machine.
Once you have placed on your lifting weight, lift the weight and turn the locking device to enable the weight to come smoothly downwards, bringing your knees down towards your chest.
Aim to lower the weight down until your legs are bent to 90 degrees, then exhale and push the weight back upwards, focusing on pushing the weight via your heels rather than your toes.
Avoid locking out in the upper phase of the movement, aim to keep a slight bend in your legs, have a brief rest 1 - 2 seconds, then repeat the movement, always keeping the lower safety bolts in place.
Due to numerous machines always having different working movements, always make sure that you know how to use the safety devices.