Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit in the leg press machine and place your feet shoulder-width apart on the platform. Make sure the seat is adjusted so your knees are bent at a 90-degree angle. You can move your feet higher (glutes and hamstrings) or lower (quadriceps) on the platform to activate your muscles differently. Hold the handles next to the seat and keep your back against the backrest. Squeeze your abdominals and glutes to engage your core. Release the safety and slowly bring the platform or weights toward you with as much range as you can. Pause briefly at the bottom of the movement. Exhale and push the platform away from you without locking your knees. Inhale and bend your knees to return to the starting position. Repeat for the desired number of reps.
Safe to use alone – built-in safeties, no spotter needed. Start light (sled is ~20kg) and aim for 50–75% of bodyweight. Progress load gradually as strength improves. Stop or reduce weight if you feel sharp pain; volume matters more than max load for hypertrophy.
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