Alternating Lever Leg Press

Lever Alternate Leg Press Instructions

• Weights (optional, depending on your fitness level)

Positioning

1. Adjust the Machine: Ensure the seat and leg press platform are adjusted to your leg length. Your knees should be aligned with the pivot point of the machine.
   
   2. Sit Properly: Sit on the machine with your back firmly pressed against the backrest. Your head should remain neutral and in contact with the backrest.

2. Foot Placement: Place one foot on the footplate, with your foot flat. Your foot should be shoulder-width apart.

Movement

1. Start Position: Push the footplate slightly away from your body to stabilize the machine. Your starting angle should be around 90 degrees at the knees.

2. Pressing: Engage your core and push through your grounded foot to extend your leg, fully pushing the footplate away from you. Be careful not to lock your knee at the top.

3. Alternate Legs: After completing a set number of reps with one leg, switch to the other leg. Ensure you maintain the same form.

4. Repetition: Aim for 8-12 repetitions per leg, for 2-3 sets, depending on your fitness level.

Tips

• Controlled Motion: Perform the movement in a controlled manner, avoiding momentum.

• Breathing: Inhale as you lower the footplate and exhale as you push it away.

• Safety: Never place your knees under excessive strain; if you feel pain, stop the exercise.

Cool Down

• After completing your sets, gently stretch your legs to help prevent soreness.