Leg Press

Keep your back and hips fully against the seat, with your feet about shoulder-width apart on the platform. Grip the handles and brace your torso so your hips stay down as you begin.

Press through your whole foot to straighten your legs. Drive only until just before your knees lock out, keeping your knees tracking in line with your toes.

Bend your knees to bring the platform back slowly. Only lower as far as you can without your pelvis or lower back rounding.

Make sure your quads and glutes are driving together. Foot position can change the emphasis, but the foundation is an even push through your whole foot.

If your hips lift at the bottom because you’re chasing heavier weight, stress on your lower back rises sharply. Find the range where you can keep your pelvis fixed and your knees tracking before worrying about depth.

Exhale as you press and inhale as you lower. Continuing to breathe makes it easier to keep your torso braced at the bottom.

A higher foot position may shift more work to your glutes and hamstrings, while a lower position may emphasize your quads. No matter where you place your feet, keeping your hips on the seat comes first.