Leg Press (alternating)

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The Leg press (alternating) workout primarily engages the Quads, targeting the muscles in the front of the thigh.

This machine allows for a controlled and isolated movement, minimizing the involvement of secondary muscles.

Adjust the seat height and backrest position to ensure proper alignment of your knees and hips.
Sit on the leg press machine with your feet shoulder-width apart on the footplate, toes pointing forward.
Grasp the handles on the sides of the seat for stability.
Press through your heels, extending your legs until they are almost fully straight, but without locking your knees.
Slowly lower the weight by bending your knees until they are at a 90-degree angle, keeping your back flat against the seat.

Position your feet shoulder-width apart on the footplate, toes slightly pointed outwards.
Keep your back flat against the backrest and grip the handles firmly for stability.
Take a deep breath and slowly lower the weight by bending your knees until they form a 90-degree angle.
Engage your quads by pushing through your heels and extending your legs, avoiding locking your knees at the top.
Focus on the contraction in your quads throughout the movement, squeezing them at the top of the press.
Avoid rounding your lower back or lifting your hips off the seat, maintaining a stable and controlled motion.
Start with lighter weights and gradually increase as you build strength and perfect your form.