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Exercise handout — move better, feel better.
Leg Press
Machine-based leg press. Allows heavy loading with reduced balance demands.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
Dosage
3
Sets
10
Reps / Time
120 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Adjust seat back for comfort
- Place feet on platform shoulder-width apart
- Keep entire foot on platform, not just toes
Step 1 of 4
Release safety handles
Step 2 of 4
Lower the platform by bending knees toward chest
Step 3 of 4
Lower until knees are at about 90 degrees
Step 4 of 4
Push through heels to extend legs (don't lock out)
Breathing
- Inhale as you lower
- Exhale as you push
Form Cues
- Don't let knees cave inward
- Keep back flat against pad
- Don't fully lock out at top
- Control the descent
Common Mistakes to Avoid
- Going too deep (low back rounds off pad)
- Knees caving inward
- Pushing only through toes
- Locking out knees forcefully
Safety Information
Use safety stops. Don't go so deep that back rounds.
Progressions
Heavier weight, single-leg press, varied foot positions
Regressions
Lighter weight, shallower depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.