How To Leg Press On A FFITTECH Plate Loaded 45 Degree Leg Press

The FFITTECH Plate Loaded 45 Degree Leg Press is a popular exercise machine that allows the user to target the quadriceps and glutes via the compound ‘Leg Press’ exercise. 

Effectively, thanks to the leg press you can replicate the benefits of a barbell squat for developing the quadriceps. In addition, it helps the user build the glutes, hamstrings and calves. The user is also able to place emphasis on different muscles by varying their foot position at the beginning of the lift.

How to Leg Press:

Selecting weight - Select an appropriate weight for you to lift with on the leg press, find a weight that you can comfortably do 8-10 reps of and ensure that the weight is evenly distributed on both sides. If this is your first time, be sure to practise without any weights on the machine to understand how it feels. 

Adjusting the seat - The padded back support is adjustable on this machine, so before sitting down make sure that the angle of the back support is roughly 90 degrees to the glute support. Essentially, adjust the seat to what is most comfortable for you. 

Foot position - Sit on the machine with your back resting on the padded back support and your bottom on the glute support. Place your feet on the platform with a shoulder width stance and the toes pointing slightly outwards. Your knees will be slightly bent at this point, the safety brackets on the adjustable rails will be taking the weight. 

The movement - Take a deep breath and brace your abdominals, push through your heels as you fully extend your hips and knees (be sure to not lock out your knees). As you do this, release the safety brackets and hold the support handles to minimise movement and ensure that you stay in an optimal seated position. Bring the weight back down to a comfortable range of motion and repeat. When ready, lower the weight to the starting position and re-engage the safety brackets. 

Muscles worked: 

Rectus Femoris ✓

Vastus Lateralis ✓

Vastus Intermedius ✓

Vastus Medialis ✓

Gluteus Maximus ✓

Adductor Magnus ✓

Soleus ✓

Summary:

The benefits of the Leg Press Exercise are many including the fact that it's beginner friendly, it strengthens your squat, it helps improve your deadlift, it isolates the legs and you can move a lot of weight. 

Like any piece of fitness equipment when used intelligently and layered into a well thought out training program it will help you create some incredible training results.