Sit in the leg press machine with your back and head firmly against the padded support.
Place your feet on the platform about shoulder-width apart, positioned in the middle of the sled.
Release the safety handles and straighten your legs without fully locking your knees.
Lower the sled by bending your knees, bringing them toward your chest in a controlled manner.
Stop when your knees are at approximately 90 degrees or just past, without letting your lower back lift off the pad.
Push the sled back up through your heels and midfoot to the starting position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |