4: Leg Press Machine

Main workout:

Focus: Controlled movement, avoid locking knees - 4 sets x 12 reps - Rest 60-75 sec.

Place your legs about hip-width apart on the footplate. Your feet should point upward in the same direction, and the soles should be firmly placed on the plate. The distance between the seat and the plate can usually be adjusted with a lever on the side of the seat. Choose the distance so that your lower and upper thighs form approximately a 90-degree angle.

Main muscles

Thigh: Quadriceps - (Musculus quadriceps femoris)

Thigh: Thigh flexor - (Musculus biceps femoris)

Buttocks: Large gluteus maximus (Musculus gluteus maximus)