Leg press, one of the main exercises used to work this muscle group.
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Positioning: Start by sitting on the leg press machine with your back and head resting comfortably on the backrest. Your feet should be in a parallel position, in line with your shoulders.
Execution of the Movement: Push the platform slowly with your feet, extending your legs. Don't completely lock your knees. Pause at the top of the movement and then lower the platform back to the starting position in a controlled manner.
Breathing: Inhale when lowering the platform and exhale when pushing it up. Maintaining controlled breathing helps with execution and stability.
Muscles Worked: This exercise focuses mainly on the quadriceps, but it also works the glutes, hamstrings and, to a lesser extent, the calves.
Care to Take: Don't go down the platform too fast or to a point where your back starts to arch. Always keep your spine aligned and supported on the backrest.
Feet Variations: Changing the position of your feet (higher, lower, closer together or further apart) can help target different parts of your leg muscles.
Suitable Weight: Choose a weight that allows you to perform the exercise with good form and without pain. Gradually increase as you gain strength.
Volume and Intensity: Adjust the number of sets and repetitions according to your training goals. Generally, you do between 3 and 5 sets of 8 to 12 repetitions.
Combination with Other Exercises: The leg press can be combined with other leg exercises for a more complete workout.
Remember that correct technique is crucial to avoiding injuries and maximizing the benefits of exercise.