Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.
In front of the rack, place an aerobic or exercise step on the floor.
Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
Stand up straight to lift the barbell from the rack and walk forward to the step.
Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold fora count of one.
Step down with the opposite leg to the one you started the movement with.
Repeat all the repetitions of the set for your chosen lead leg befor changing to the other.
For novices or people with balance problems, this exercise can be performed using only body weight or dumbbells until you are confident and your strength has increased. You can also perform this movement by alternating between legs.