The leg press is an excellent mass builder for legs that is somewhat similar to the squat. One difference is that the leg press totally isolates the lower body while the squat also requires you to stabilize your torso throughout the squatting movement.
Performance: Start the exercise with your feet shoulder-width apart in the center of the footplate. Unrack the weight and slowly lower it, bringing your knees toward your chest. Stop just before your hips curl off the pad. Your lower back should be pressed firmly against the seat’s backpad throughout the entire movement. Pause a moment, then press through your heels to bring the weight back to the starting position. Repeat for reps.
Muscle Emphasis: quadriceps and glutes
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