# Leg Press

The seated machine squat — maximum lower-body load with the back fully
supported.

- **Category:** Main circuit
- **Type:** Machine-based compound push
- **Targets:** Quadriceps, glutes, hamstrings
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your back and hips flat against the pad. Place your feet
shoulder-width on the platform, heels never floating. Adjust the seat so your
knees start near 90°.

## Execution

1. Press through your heels until your legs are nearly straight — stop short
   of locking the knees.
2. Pause briefly, then bend the knees to return under control.
3. Keep your back and hips glued to the pad the whole rep.

## Cues

- Drive through the heels, not the toes.
- Knees track over the feet — don't let them cave inward.
- Lower back stays on the pad; if the hips curl up, you've gone too deep.

## Common Mistakes

- Locking the knees hard at the top.
- Bouncing out of the bottom.
- Letting the hips roll off the pad at the bottom of the rep.

## Progression

Add weight in small plates once all four sets of ten are controlled; single-leg
presses for asymmetry work.
