Think of the leg press as your lower body pushing platform. You sit in a fixed position (usually at a 45-degree angle) with your back supported, place your feet on a platform and push the weight ...

Leg Press: 3-4 sets of 8-12 reps, focusing on technique and control. Quad Extensions: 3 sets of 12-15 reps. Hamstring Curls (Seated or Lying): 3 sets of 12-15 reps.