< back to Exercises

Leg press machine

The Leg press machine is a good approximation for squats. It's not a perfect substitute, but it'll do. [ID: leg_press_mach]

Instructions

First time: Do 10 reps, starting at a low weight

Details

Important: Don't risk knee injury on this machine:

• NO - Don't use your knees to lift weight on the Leg press machine.
• YES - Use your largest, most powerful muscles on this machine: your glutes and your thighs.

Activate (scrunch) your glutes prior to any lifting on the Leg press machine. "Tell" your body to use your glutes in this exercise. This is a learned behavior that takes some practice. Once you've got it down though, you'll avoid strain on your knees. And bonus: you'll be able to lift a lot more weight.

Progressions: More weight, reps, and sets.

Little help

Helpful hint: The debate rages on: machines vs free weights, hints.htm#machines_vs_free_weights

Image source: NASM, nasm.org