How to Plate Loaded Leg Press

The Plate Loaded Leg Press is a powerful lower body exercise that targets the legs and glutes. Using a plate-loaded machine allows for a safe, controlled movement with the ability to adjust the resistance easily.

Muscles Worked

• Quadriceps (front of the thighs)
• Gluteus Maximus (buttocks)
• Hamstrings (back of the thighs)
• Calves

Step-by-Step Guide: How to Perform Plate Loaded Leg Press

1. Set Up: Load the desired weight onto the leg press machine. Sit down and position your feet on the platform about shoulder-width apart.
2. Unrack the Platform: Press the platform upward to release the safety locks, then carefully lower the weight by bending your knees.
3. Lower the Platform: Lower the platform until your knees are at a 90-degree angle or slightly below, keeping your feet flat on the platform.
4. Press Back Up: Push through your heels to press the platform back up to the starting position, avoiding locking your knees.
5. Repeat: Perform the desired number of repetitions, maintaining control throughout the movement.
6. Re-engage Safety Locks: After completing your set, carefully lower the platform and engage the safety locks.