Leg Press

Sled 45-Degrees Leg Press Instructions

• Weight plates (optional, depending on your strength level)

Positioning

1. Set Up the Machine: Adjust the seat of the leg press machine to fit your height. When seated, your knees should be able to bend comfortably without excessive strain.
   
   2. Load Weights: If you're using weights, secure them on both sides of the sled. Start with a lighter weight until you feel comfortable with the movement.

2. Sit Down: Sit down on the leg press machine with your back flat against the padded backrest. Your head should remain neutral (look straight ahead).

3. Foot Placement: Position your feet shoulder-width apart on the platform. Your heels should be flat, and your toes can slightly point outwards.

4. Knees Alignment: Ensure that your knees are in line with your toes to avoid strain during the exercise.

Movement

1. Start Position: Begin with your legs extended and knees slightly bent. This is your start position.

2. Lowering Phase: Slowly bend your knees to lower the platform towards your chest. Keep your back against the pad and your feet flat on the platform.

3. Depth: Go down until your knees are at a 90-degree angle or slightly lower, but do not let your lower back lift off the pad.

4. Pressing Phase: Push through your heels to straighten your legs and return to the start position. Exhale as you press upward.

5. Repetitions: Repeat the movement for the desired number of repetitions. Start with 8-12 reps for 2-3 sets.

Safety Tips

• Maintain control throughout the movement; do not let the weights drop suddenly.

• Avoid locking your knees at the top of the movement to reduce joint strain.

• Focus on engaging your quads and glutes while pressing.

• Stop immediately if you feel any pain that is not typical muscle fatigue.