Set-up the same as if you are going to do a Military Press, with the bar set in your fingers and elbows in front of you 30-45 degrees.
Your stance should be shoulder-width or closer to allow for a full-depth squat. You may point your toes out up to 30 degrees if needed to compensate for decreased mobility.
In your front squat stance, with the bar resting on your collarbones, ensure your entire body is tight as you take in a deep breath of air and press it down into your tightened abdomen, to create intra-abdominal pressure.
Grasp the floor with your toes and create an external rotation torque throughout.
Initiate the front squat by breaking at the knees, pressing them out laterally past your ankles and descending into a full-depth squat.
To ascend, keep your knees out, flex your glutes and extend your legs while maintaining a neutral spine.
Your torso should maintain a relatively vertical position throughout the lift.
How to use the leg press machine properly, with perfect form and technique! The best leg exercise for bigger and stronger quads and hamstrings!
Increase Leg Hypertrophy
Build Leg Strength
Improve Squatting Mechanics
How To Use The Leg Press Machine
Sit in a Leg Press Machine with your back flat against the back pad and place your feet shoulder-width apart on the pressing platform.
Have your feet straight or slightly turned out as if you were to do a close stance squat, such as a front squat.
Claw your feet into the pressing platform while creating an external rotation force (as is done for squatting) as you unrack the weight by straightening your legs.
Initiate the lift by bending your knees and opening your hips, just like a front squat, allowing your knees to travel outward so that they do not move in front of your toes.
Descent the weight under control until just before you feel a stretch in your back, or your hips begin to move forward off the pad.
Forcefully press into the platform while maintaining the same external rotation torque in your feet and knees until your legs are nearly locked out.
Control the weight in both directions and keep your feet and back in contact with the machine throughout the entire lift.
Note: It is imperative that your lower back and hips do not come off of the base pads. They must maintain firm contact with the seat and feel no pull in the bottom position. Your mobility will determine the depth of the lift.
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