Leg Press | muscles targeted: quadriceps, hamstrings, glutes
Step 1: When you approach the machine, adjust the back pad setting by lifting up on the grey handle. This setting is measured in degrees. We recommend setting it at 50, 55, or 60 degrees.
Step 2: Next adjust the distance from the platform setting by pulling the blue handle on the right side to release the seat. Keep this lever pulled back and it will allow you to move the seat forward or backward. Lock it in position.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Keeping your back pressed firmly against the pad, hold onto the handles and position your feet on the platform so your knees are bent at approximately 90 degrees.
Tip: If the settings you’ve chosen do not feel comfortable, try to reposition until you are setup properly.
Step 5: Push through your heels to extend your legs to the point that they are almost completely straight. Without pausing at the end, return back to your starting position.
Repeat for 8-10 reps. 2–0–2 tempo.
Leg Curl | muscles targeted: hamstrings
Step 1: Begin by sitting in the seat in an upright position making sure your back is pressed firmly against the back pad.
Step 2: Your knee should be aligned with the red circle on your left. If you need to adjust the seat forward or backward, pull the blue handle on your right located on the side.
Step 3: There is a blue handle on your left, slightly in front of you. Pull this so the upper lower leg pad moves towards you. Slide your feet in so your legs are straight out in front of you. Push the handle to lock the adjustment.
Step 4: The upper lower leg pad should rest just below your knees. The other pad should rest above the back of your shoes. If you have to adjust it for comfort, use the lever on your left and set it to either S (small), M (medium), or L (large).
Tip: Write down your machine settings to save time the next time you go to the gym.
Step 5: Turn the dial on your left to adjust the amount of resistance. At the end of your set, you should feel as though it was an optimal challenge.
Step 6: Now that you are ready to go, push down through your heels bringing your feet underneath the seat. Do your best to fully bend your knees as though you are trying to kick your backside.
Step 7: Without pausing when your feet are beneath you, return to your starting position in a smooth, controlled manner.
Repeat the movement for 8-10 reps. 2–0–2 tempo.