Horizontal Leg Press

Execution

1. Sit tall against the back pad, hold the side handles, and keep the carriage lock lever engaged for now.
2. Release the carriage lock lever only once both feet are set firmly on the plate, inhale, then press the plate away until your legs are nearly straight.
3. Exhale near full leg extension, without locking the knees out.
4. Inhale and let the carriage slide back under control over 2-3 seconds as the knees bend, stopping when the KNEE reaches about a right angle (shin square to thigh), and stopping sooner if your hips or lower back start to peel off the pad.
5. Keep the whole foot flat on the plate for the whole set, with the knees tracking over the toes.
6. If you run out of strength mid-set, let the carriage slide back slowly with the load until the stack settles, move your feet off to the sides of the plate, then re-engage the carriage lock before standing up.
7. When you finish the set, ease the carriage to a convenient spot, re-engage the lock lever, and only then stand up out of the seat.

Quick cues

• Back glued to the pad.
• Knees track over your toes.
• Don't lock the knees at the top.
• Stop at a square knee, no deeper.
• Picture shoving a heavy door away.

Common faults

• Fault: Bending the knees so deep the hips start to tuck

  Fix: Cap the range at about a right angle at the knee, have someone check the angle from the side, and stop the moment the hips start to leave the pad.

• Fault: Heels lifting off the plate on the press

  Fix: Keep the whole foot flat on the plate for the entire set.

• Fault: Releasing the carriage lock before the feet are set on the plate

  Fix: Set both feet firmly on the plate before releasing the lock lever.

• Fault: Knees caving inward on the press

  Fix: Actively track the knees in line with the toes through the whole movement.