Leg Presses

What You'll Need
A leg press machine, which can be identified by the person probably grunting loudly on it right now. 

Why You Should Be Doing This Exercise
Solid quad, glute, and hip, exercise that can be incorporated into any leg workout. While it might not be as good for you as squatting, leg presses work the same muscles (aside from your core) for those days where you'd rather not get your squat on.

Start
Positioning yourself is really, truly, important here, so pay attention to us for a minute por favor. Sit down so that your back is completely flat on the back support. Ensure that your legs are a bit bent, as you'll need to straighten them when you release the dock lever (by your right side). If you place your feet higher on the platform (the flat piece you stare at when sitting in the leg press seat), you'll work the glutes. If you have your feet lower on the platform, you'll work your quads more. Now that that's out the way, shall we press a bit?

Middle
The movement is, once the lever has been released, to bring your knees to your chest. Anther way of visualizing it is bringing your thighs into your stomach. However you wanna cut it, flexing your hips and knees will bring the weight towards you. Oh, but about the getting it away from you part...

Finish
To push the weight up, think of extending your legs, but not locking your knees out at the top. And don't even thinking about taking your heels off of the platform. Push with your glutes and quads, not your feet.

Key Don'ts
Don’t hold your breath here. Don't take your feet off of the platform, at any point, for any reason. And make sure your back is pressed straight along the back support. You know what, two more to be safe: Don't lock your knees out at the top, and your knees and feet should be staring in the same direction. Done, we promise.