The Benefits - This is another great mass building exercise of the thighs. If you have problems with your lower back and can’t perform heavy squats, this exercise is equivalent to the sqauts, although leg press is not as effective as squats.

Execution - Position yourself on a leg press machine and place your feet together against in the middle of crosspiece about shoulder width apart and toes pointed slightly outward. Hold your back firmly against the back seat and your hip supported on the seat. Grasp the handle grips and start lowering the weight by bending your knees as far as possible bringing your knees towards shoulders. Press the weight back up to the start postion. Keep your knees stable when pressing weights up.

Tips – You can change to foot position to work different heads of thighs. Placing your feet at the top of the crosspiece, your glutes and hamstring will work pricipally. Placing your feet at the bottom of the crosspiece, your quadriceps will work principally. Unfortunately I see too many guys working their legs bringing the weight only half way down, which cut the effectiveness by half too. If you want to fully stimulate your thigh muscles, bring the weight all the way down.