Set up a barbell on a rack at just below shoulder level.
Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
Lift the barbell clear of the rack by pushing with your legs, while straightening your torso.
Step away from the rack.
Step forward with your right leg and squat down through your hips. Keep your back straight and be careful to maintain your balance. Inhale as you lower yourself.
Continue lowering your body until your left knee is nearly touching the floor.
Return to the start position b pushing through your heel,exhaling as you do so.
Complete all the repetitions for one leg before switching.
This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.
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.