Leg Press

Execution
1. Sit in the leg press machine and place your feet shoulder-width apart on the footplate.
2. Slowly lower the weight until your knees bend to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Anatomic Focus
Faa position: Placing your feet low on the footplate (a) emphasizes the quadriceps. Positioning your feet higher on the footplate (b) switches the focus to the gluteals and hamstrings.
Foot spacing: Placing your feet shoulder-width apart targets the whole thigh. A wider foot spacing (a) places more emphasis on the inner quads (vastus medialis), adductor muscles, and sartorius. Placing your feet close together (b) shifts focus to the outer quads (vastus lateralis) and abductors (tensor fascia latae).
Trajectory: Pushing the weight up using the balls of your feet and allowing your heels to rise off the footplate as the weight is lowered will target the quads and reduce load across your kneecap. Pushing the weight through the heels of your feet targets the hamstrings and gluteals.

Body position: The angle your torso makes with your legs influences muscular focus and the amount of stress through your lower back. When the angle between the seat and back rest is 90 degrees, emphasis is placed on the gluteals and hamstrings, but this acute angle places more stress on your lower back. If the backrest is tilted lower toward the floor, your torso leans back; this places less stress across your lower spine and places more emphasis on the quads.
Range of motion: Stopping a few degrees short of full lockout at the top keeps tension on the quads.
Resistance: In comparison with the barbell squat, the seated leg press reduces the axial load on your spine and reduces the risk of backache. Furthermore, the leg press emphasizes the quadriceps, not the gluteals.
VARIATIONS
One-leg press: Performing this exercise one leg at a time is useful in focusing effort on a lagging thigh or protecting a leg when it is injured.