The Ultimate
Legs and Butt Workout #2

The Leg Press is also known as a compound movement. The exercise also focuses on working the big muscle groups. The exercise resembles daily movements that will help you get stronger and also tone and firm the Legs and butt, plus the calves. 

As you move into building your exercise program you will be able to have a good read about all the other exercises available to you… For now we’ll get the Leg Press perfect!

The Leg Press comes in two varieties: The Machine Leg press and the 45 Degree Leg Press. The  Both are highly beneficial. Some Home Gyms actually include them into the package and if you are considering buying one this would be the best deal. Check them both out anyway.

*Click here to see Home Gyms with Leg Presses
      
*Click here to see Free Standing Lower Body / Leg Machines

• Firstly make sure there is no weight loaded onto the machine
• Take a seat in the machine and position your back so it is straight against the back rest
• Create the natural arch in the back by placing the shoulder blades against the back rest
• Place your feet shoulder width apart and two thirds of the way on the foot plate provided
• Use your hands on the latch releases and at the same time push the plate with your legs & butt
• Keep the head still and the tummy tight

• Double check your shoulders are against the seat
• Squeeze your tummy and hold it tight
• Take a deep breathe in through the nose and bring the weight down towards you; counting 1, 2, 3 and 4
• Always ensure your back and butt stay in the starting position posture AT ALL TIMES
• As you reach the 90 degree position with your knees, contract the stomach and blow out as you push the weight all the way to the top – Counting 1 and 2
• Ensure the knees do not lock (keep them soft)
• Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
• When you have done your required number of repetitions finish with the weight at the top
• Use the latches to lock the plate back into place
• Complete your post set stretch procedure

• Continue to count 1 and 2 as you lift the weight
• Breathe out through the mouth during the Pushing of the weight
• Keep your back straight, your shoulders and top of the bum bone against the back rest creating the natural arch.
• Ensure your tummy is tight through the entire workout
• As you bring the weight back down count 1, 2, 3 and 4