Lever Vertical Leg Press

Lever Vertical Leg Press

• Weights (optional, depending on fitness level)

1. Setup:

• Adjust the seat and backrest of the machine to fit your height. Make sure your back is flat against the pad.

• Load the desired amount of weight onto the machine's weight plates.

2. Positioning:

   • Sit on the leg press machine with your back firmly pressed against the backrest.

   • Place your feet shoulder-width apart on the footplate. Your heels should be flat, with your toes pointing slightly outward.

   • Ensure that your knees are bent at a comfortable angle before starting the exercise.

3. Starting Position:

   • Grip the handles (if available) or hold onto the sides of the seat for support.

   • Your legs should be bent at around 90 degrees at the knees.

4. Movement:

   • Press through your heels and extend your legs slowly, pushing the weight upward. Make sure to keep your back and hips against the seat.

   • Fully extend your legs but do not lock your knees at the top of the movement to avoid strain.

5. Return:

   • Slowly bend your knees and lower the weight back to the starting position while maintaining control. Your knees should track over your toes, not bowing inward.

6. Repetitions:

   • Perform 8-12 repetitions, depending on your fitness level. Rest for 1-2 minutes between sets.

7. Cool Down:

   • After completing your sets, carefully get off the machine, and stretch your legs to avoid stiffness.

Tips:

• Start with lighter weights to master the form before adding more resistance.

• Focus on controlled movements to prevent injury.

• If you feel any discomfort in your knees or back, stop the exercise and reassess your form.