Legs
Leg Press
What it works
Mainly: Quads. Also: Glutes.
Setup
Feet about shoulder width in the middle of the platform. Sit right back so your lower back stays flat against the pad.
How it goes
Lower under control until your knees are around 90 degrees, then press back without snapping the knees straight at the top.
Two things people get wrong
- Letting your hips curl up off the seat at the bottom — that rounds your lower back under load.
- Locking the knees hard at the top.
If the kit’s busy
Goblet squat or hack squat machine.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.